continues, McKeown asks Mullenweg if he reached out to companies like Template Monster that sells WordPress themes that are not GPL Licensed. He responds:</p>\n<blockquote><p>We got in touch with everyone that we could, and it was definitely &#8211; it was a lot of time. There are times when WordPress core stuff is more than a full-time job for me and now is definitely one of them.</p>\n<p>I see your link to a [inaudible]. There&#8217;s always ways to word licenses around multi-site support where perhaps the code is GPL but the developer chooses to not provide support for more than one site unless you buy a special license. So sometimes people interpret those to be a GPL violation when actually they&#8217;re not.</p>\n<p>I&#8217;m not aware of what Chris has done and I&#8217;d like to think that he is supportive &#8211; he has done so well from the WordPress community that he&#8217;d be supportive of themes continuing to be GPL, especially since his business didn&#8217;t crash like he was worried it would.</p></blockquote>\n<p>McKeown jokes that lawyers might have written Thesis&#8217; license agreement. Mullenweg responds, &#8220;Well, maybe we&#8217;ll dive back into it.&#8221; More than 14 months later, <a href=\"http://wptavern.com/mullenweg-and-pearson-square-off-on-patents-gpl-and-trademarks\">Mullenweg has dived back into it with Pearson</a>.</p>\n<p>It&#8217;s unclear if in this second round of arguments, Mullenweg will take Pearson to court to settle the GPL derivative argument once and for all.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 22 Jul 2015 23:21:27 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:26;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:92:\"WPTavern: Create and Manage BuddyPress Member Types with the BP Member Type Generator Plugin\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46893\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:102:\"http://wptavern.com/create-and-manage-buddypress-member-types-with-the-bp-member-type-generator-plugin\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4810:\"<a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2014/09/different-users.jpg\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2014/09/different-users.jpg?resize=1024%2C492\" alt=\"photo credit: Dunechaser - cc\" class=\"size-full wp-image-30565\" /></a>photo credit: <a href=\"https://www.flickr.com/photos/dunechaser/6042984689/\">Dunechaser</a> &#8211; <a href=\"http://creativecommons.org/licenses/by-nc-sa/2.0/\">cc</a>\n<p><a href=\"http://wptavern.com/buddypress-2-2-spumoni-released-featuring-new-member-type-api\" target=\"_blank\">BuddyPress 2.2</a> introduced a <a href=\"https://codex.buddypress.org/developer/member-types/\" target=\"_blank\">Member Type API</a>, which allows developers to register their own unique member types, i.e. teacher, student, coach, etc. This was an exciting addition to BuddyPress but not very accessible to non-technical community managers, since it requires writing your own plugin to utilize it.</p>\n<p><a href=\"https://wordpress.org/plugins/bp-member-type-generator/\" target=\"_blank\">BP Member Type Generator</a> is a new plugin from Brajesh Singh, prolific plugin author and owner of <a href=\"http://buddydev.com/\" target=\"_blank\">BuddyDev</a>. The plugin makes it easy for site administrators to create and manage member types in the admin &#8211; without having to write any code.</p>\n<p>A quick overview of its features includes:</p>\n<ul>\n<li>Create/Edit/Delete Member Types from WordPress admin</li>\n<li>Bulk assign member type to users from the users list screen</li>\n<li>A member type can be marked active/inactive from the edit member type page</li>\n<li>Compatible with multisite installations</li>\n</ul>\n<p>When creating a new member type, administrators have the option to enable a directory that will list all members from that type on one page.</p>\n<p><a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/create-member-type.png\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/create-member-type.png?resize=968%2C725\" alt=\"create-member-type\" class=\"aligncenter size-full wp-image-46984\" /></a></p>\n<p>If you want to add the plugin and separate your members into different types, the task is not as overwhelming as it might sound. When you visit the user listing page in the admin, you can use the plugin&#8217;s bulk &#8220;change member type&#8221; dropdown to bulk assign users to a new member type. (This feature is also available in the Extended Profile section for each individual user in the admin.)</p>\n<p><a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/change-member-type.png\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/change-member-type.png?resize=737%2C440\" alt=\"change-member-type\" class=\"aligncenter size-full wp-image-46988\" /></a></p>\n<p>If you want to make the member types available for selection upon user registration, Singh created a free companion plugin called <a href=\"http://buddydev.com/buddypress/using-buddypress-member-type-as-profile-field-introducing-bp-xprofile-member-type-field-plugin/\" target=\"_blank\">BP Xprofile Member Type Field</a> that puts this on the frontend. If you want to restrict members from modifying their user type after registration, you can also add the free <a href=\"http://buddydev.com/plugins/bp-non-editable-profile-fields/\" target=\"_blank\">Non Editable Profile</a> field plugin.</p>\n<p><a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/registration-member-type-field.png\"><img src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/registration-member-type-field.png?resize=490%2C337\" alt=\"registration-member-type-field\" class=\"aligncenter size-full wp-image-46992\" /></a></p>\n<p>Please note that BP Member Type Generator cannot detect and manage other member types that have previously been added via code in a plugin. This might create some confusion if you already have existing member types. However, if you&#8217;re just starting with setting up and organizing member types, or are willing to reorganize member types, the BP Member Type Generator offers an easy way to do it.</p>\n<p>This plugin is an important and much needed new tool that puts the creation of unique member types into the hands of BuddyPress community administrators, regardless of skill level. You can download <a href=\"https://wordpress.org/plugins/bp-member-type-generator/\" target=\"_blank\">BP Member Type Generator</a> for free from WordPress.org. Singh does not officially support his plugins via the WordPress forums, but users can provide feedback via the <a href=\"http://buddydev.com/buddypress/introducing-buddypress-member-type-generator/\" target=\"_blank\">BuddyDev blog</a> or get professional support on the <a href=\"http://buddydev.com/support/forums/\" target=\"_blank\">BuddyDev Premium Support Forums</a>.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 22 Jul 2015 21:51:51 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:27;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Joseph: Recommended Consultants\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"https://josephscott.org/?p=9888\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:65:\"https://josephscott.org/archives/2015/07/recommended-consultants/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:277:\"<p>My personal list of WordPress consultants has dried up ( some took full time jobs, the rest are always booked solid ).  Now I&#8217;m directing people to the <a href=\"http://jkudish.com/recommendations/\">Recommended Consultants &amp; Resources list</a> from Joey Kudish.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 22 Jul 2015 14:01:27 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:12:\"Joseph Scott\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:28;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:90:\"WPTavern: Nick Haskins Receives Cease and Desist Letter for Violating LassoSoft Trademarks\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46768\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:100:\"http://wptavern.com/nick-haskins-receives-cease-and-desist-letter-for-violating-lassosoft-trademarks\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4619:\"<p><a href=\"http://nickhaskins.com/\">Nick Haskins</a>, the founder and lead developer of <a href=\"https://lasso.is/\">Lasso</a>, is <a href=\"https://lasso.is/the-ugly-truth-about-trademarks/\">rebranding the product</a> after being served a cease and desist letter.</p>\n<p>A few days ago, Haskins was served a cease and desist letter from <a href=\"http://lassosoft.com/\">LassoSoft</a>. According <a href=\"http://www.lassosoft.com/What-Is-Lasso\">to LassoSoft</a>, &#8220;Lasso is a development platform and is the easiest, quickest and most secure method of supporting custom, data-driven web sites on the market today.&#8221;</p>\n<p>Before launching a product, Haskins searches Google to see if similar products exist with the same name, &#8220;Apparently we didn’t look hard enough when naming Lasso,&#8221; he said.</p>\n<h2>Three Requirements That Must Be Met</h2>\n<p>Haskins <a href=\"http://cl.ly/39400J3A100k\">shared the letter</a> to educate others in the business of WordPress. In the letter, attorney&#8217;s for LassoSoft point out the company&#8217;s <a href=\"http://www.tmfile.com/mark/?q=861046116\">registered trademarks</a> and says it commenced using the mark in the US in 1998 and in Canada in 1997.</p>\n<p>LassoSoft claims to have documented at least one case of confusion between the two brands and says the continued use of Lasso will cause even more confusion.</p>\n<p>Attorney&#8217;s for LassoSoft provided three requirements that must be met for an amicable end to the dispute:</p>\n<ol>\n<li>Permanently ceasing all use of the term &#8220;Lasso&#8221; and any trademark which includes or incorporates the term &#8220;Lasso&#8221;, in connection with any software or related goods and services.</li>\n<li>Removing all references to the term &#8220;Lasso&#8221; from the Website.</li>\n<li>Removing all references to the term &#8220;Lasso&#8221; from any marketing materials including flyers, catalogs, etc.</li>\n</ol>\n<p>Haskins has until <strong>July 29th</strong> to satisfy the requirements and provide LassoSoft with written confirmation that he has permanently ceased all use of the term &#8220;Lasso&#8221; in association with software.</p>\n<h2>Transitioning Momentum</h2>\n<p>Rebranding a product that has momentum can be a crushing blow to a business that doesn&#8217;t manage the transition correctly. I asked Haskins how he plans to shift momentum from Lasso to the new brand name.</p>\n<p>&#8220;The first idea I had, was to let the community rename it, possibly even have a $500 prize to the winning name. By incentivizing a rebranding campaign, together with a concentrated effort on re-educating, along with URL redirects and custom messages, I feel pretty strongly that we&#8217;ll be able to move right along without skipping a beat,&#8221; he said.</p>\n<p>When it comes to naming a WordPress product and launching it into the WordPress ecosystem, Haskins offers the following advice:</p>\n<p>&#8220;Use Google to see if it already exists either in the WordPress ecosystem or in a related field. This may seem like a no-brainer and it&#8217;s really common sense, but for some reason, I either never searched or that company never popped up. At any rate, I think you&#8217;ll be in good shape by sticking to something with wp prefixed or appended to the name.&#8221;</p>\n<p>&#8220;Avoid generic terms and verbs because apparently, you can trademark a verb. I&#8217;d also run the search again in six months and if it&#8217;s a product that you plan on working on for a while, go through the process of getting the term trademarked.&#8221;</p>\n<p>In addition to Haskins&#8217; advice, I recommend using a search and discovery process provided by legal counsel familiar with trademark law.</p>\n<h2>Help Haskins Rebrand Lasso</h2>\n<p>In light of the battle between <a href=\"http://wptavern.com/mullenweg-and-pearson-square-off-on-patents-gpl-and-trademarks\">Chris Pearson and Matt Mullenweg</a> involving patents, GPL, and trademarks, Haskins decided to rebrand Lasso, &#8220;There are a lot more important things in life than the name of a plugin for WordPress,&#8221; he said.</p>\n<p>Haskins is giving the community an opportunity to rebrand his product. So far, he&#8217;s ruled out WP Front End Editor as it&#8217;s too similar to the <a href=\"https://wordpress.org/plugins/wp-front-end-editor/\">name of a feature plugin</a> that may one day be merged into WordPress core.</p>\n<p>If you have an idea on what to call Lasso, please leave a comment on this post. Sometime next week, Haskins will gather the suggestions and publish a poll where the community can vote on which one is best.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 22 Jul 2015 01:08:17 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:29;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:47:\"Matt: There is No Such Thing as a Split License\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:21:\"http://ma.tt/?p=45256\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:42:\"http://ma.tt/2015/07/licenses-going-dutch/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:2845:\"<p>There&#8217;s a term that pops in the WordPress community, &#8220;split license&#8221;, that we should put to rest. It&#8217;s sloppy at best, misleading at worst.</p>\n<p>First, some background. WordPress is under a license called the GPL, which basically says you can do whatever you like with the software, but if you distribute changes or create derivative works they also need to be under the GPL. Think of it like a Creative Commons Sharealike license.</p>\n<p>In the past people weren&#8217;t sure if themes for WordPress were derivative works and needed to be GPL. <a href=\"https://wordpress.org/news/2009/07/themes-are-gpl-too/\">In 2009 we got an outside legal opinion that cleared up the matter</a> saying that the PHP in themes definitely had to be GPL, and for CSS and images it was optional. Basically everyone in the WP community went fully GPL, sometimes called 100% GPL, for all the files required to run their theme (PHP, JS, CSS, artwork). The predicted theme apocalypse and death of WordPress didn&#8217;t happen and in fact both theme shops and WordPress flourished, and best of all users had all the same freedoms from their themes as they got from WordPress. It was controversial at the time, but I think history has reflected well on the approach the WP community took.</p>\n<p>As I said the PHP has to be GPL, the other stuff can be something else &#8212; many people started to use the term &#8220;split license&#8221; or &#8220;split GPL&#8221; to describe this. The problem, especially with the latter, is it leaves out the most important information. &#8220;Split GPL&#8221; doesn&#8217;t say whether the theme is violating WordPress&#8217; license or not (maybe it&#8217;s proprietary PHP and GPL CSS), and more importantly doesn&#8217;t say what the non-GPL stuff is, which is the part you need to worry about! It also makes it sound like a split license is a thing, when all it really means is there are different licenses for different parts of the work. If something has a &#8220;split license&#8221; you have no idea what restrictions or freedoms it provides.</p>\n<p>If someone decides to have different licenses for different parts of a theme they ship in one package, it&#8217;s probably worth taking a few extra words to spell out what the rights and restrictions are, like &#8220;GPL PHP, and a restrictive proprietary license for all other elements included with the theme.&#8221; This is really important because if you&#8217;re a smart WordPress consumer you should avoid proprietary software, there is always a GPL alternative that <a href=\"http://www.gnu.org/philosophy/free-sw.en.html\">gives you the rights and freedoms you deserve</a>, and probably is from a nicer person who is more in line with the philosophy of the rest of WordPress. Vote with your pocketbook, buy GPL software!</p>\n<p>&nbsp;</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Tue, 21 Jul 2015 20:55:12 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:30;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:94:\"WPTavern: Shortcake Bakery Plugin Offers a Suite of Useful Shortcodes for WordPress Publishers\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46896\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:104:\"http://wptavern.com/shortcake-bakery-plugin-offers-a-suite-of-useful-shortcodes-for-wordpress-publishers\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4116:\"<a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/baker.jpg\"><img src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/baker.jpg?resize=1024%2C516\" alt=\"photo credit: Panettiere - (license)\" class=\"size-full wp-image-46899\" /></a>photo credit: <a href=\"http://www.flickr.com/photos/27505428@N06/16282512996\">Panettiere</a> &#8211; <a href=\"https://creativecommons.org/licenses/by-sa/2.0/\">(license)</a>\n<p>In March, the <a href=\"http://wptavern.com/shortcake-is-now-a-wordpress-feature-plugin\" target=\"_blank\">Shortcake project officially began its journey as a feature plugin</a> with regular meetings for contributors working to make it ready to propose for inclusion in WordPress core. The <a href=\"https://wordpress.org/plugins/shortcode-ui/\" target=\"_blank\">plugin</a> provides a friendly UI for adding shortcodes and transforms them to render a nice preview in the visual editor.</p>\n<p><a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/pullquote-shortcode.png\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/pullquote-shortcode.png?resize=1025%2C538\" alt=\"pullquote-shortcode\" class=\"aligncenter size-full wp-image-46904\" /></a></p>\n<p>Last week, <a href=\"https://twitter.com/danielbachhuber\" target=\"_blank\">Daniel Bachhuber</a> and the engineering team at <a href=\"http://fusion.net/\" target=\"_blank\">Fusion</a> released <a href=\"https://wordpress.org/plugins/shortcake-bakery/\" target=\"_blank\">Shortcake Bakery</a>, a plugin that extends the Shortcake project to supply a suite of handy shortcodes for publishers. The plugin currently includes the following:</p>\n<ul>\n<li>Image Comparison (powered by <a href=\"https://juxtapose.knightlab.com/\" target=\"_blank\">JuxtaposeJS</a>)</li>\n<li>Facebook embeds</li>\n<li>iFrames (require whitelisted hostnames)</li>\n<li>Infogram embeds</li>\n<li>PDF’s (powered by <a href=\"https://mozilla.github.io/pdf.js/\" target=\"_blank\">PDF.js</a>)</li>\n<li>Playbuzz embeds</li>\n<li>Rap Genius annotations</li>\n<li>Scribd embeds</li>\n<li>Scripts (require whitelisted hostnames)</li>\n</ul>\n<p>&#8220;We’ve been steadily making shortcodes for use by the Fusion newsroom since we launched Shortcake in November, and by releasing these universally useful patterns to the world, we hope to create a large repository of structured post elements for use by the WordPress community,&#8221; Bachhuber said.</p>\n<p>For example, Shortcake Bakery supplies a friendly UI for embedding an infographic from <a href=\"https://infogr.am/\" target=\"_blank\">Infogra.am</a>. The author selects the post element and then pastes in the URL to the infographic. It instantly appears in the post editor with a TinyMCE preview.</p>\n<p><a href=\"http://wptavern.com/wp-content/uploads/2015/07/shortcake-bakery-demo.mp4\">http://wptavern.com/wp-content/uploads/2015/07/shortcake-bakery-demo.mp4</a></p>\n<p>Shortcake Bakery also makes it easy to embed a single Facebook post, PDF, image comparison, and other content types that might otherwise prove troublesome to include in WordPress. Each content type is optimized for instant visual preview in the editor.</p>\n<p><a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/shortcake-bakery-facebook-embed.png\"><img src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/shortcake-bakery-facebook-embed.png?resize=919%2C689\" alt=\"shortcake-bakery-facebook-embed\" class=\"aligncenter size-full wp-image-46917\" /></a></p>\n<p>Version 0.1.0 includes nine useful post elements that make it easy to embed content from external services commonly referenced by publishers. Shortcodes for Instagram, Tubmlr, and Silk are listed as possible upcoming enhancements on the project&#8217;s <a href=\"https://github.com/fusioneng/shortcake-bakery/labels/enhancement\" target=\"_blank\">GitHub issues queue</a>. <a href=\"https://wordpress.org/plugins/shortcake-bakery/\" target=\"_blank\">Shortcake Bakery</a> is an open source plugin and is now available on WordPress.org. It works best when combined with the <a href=\"https://wordpress.org/plugins/shortcode-ui/\" target=\"_blank\">Shortcake</a> plugin.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Tue, 21 Jul 2015 02:16:59 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:31;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:77:\"WPTavern: WP Rocket Reports $355K in Annual Revenue After 2 Years in Business\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46719\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:86:\"http://wptavern.com/wp-rocket-reports-355k-in-annual-revenue-after-2-years-in-business\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4872:\"<p><a href=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2014/05/wp-rocket-feature.jpg\"><img src=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2014/05/wp-rocket-feature.jpg?resize=1025%2C452\" alt=\"wp-rocket-feature\" class=\"aligncenter size-full wp-image-22199\" /></a></p>\n<p><a href=\"http://wp-rocket.me/\" target=\"_blank\">WP Rocket</a> is celebrating its second year in business. The commercial caching plugin for WordPress launched two years ago in the French market and <a href=\"http://blog.wp-rocket.me/2-years-reports-feedbacks/\" target=\"_blank\">opened its doors to international customers</a> last May.</p>\n<p>At that time, WP Rocket was entering unproven territory as the first major caching plugin to launch with a 100% commercial model. Could the plugin succeed in a market dominated by free caching solutions like <a href=\"https://wordpress.org/plugins/w3-total-cache/\" target=\"_blank\">W3 Total Cache</a> and <a href=\"https://wordpress.org/plugins/wp-super-cache/\" target=\"_blank\">WP Super Cache</a>?</p>\n<p>WP Rocket has the numbers to prove that WordPress users are willing to pay for an easy-to-configure solution to site optimization. In February, the 100% bootstrapped company published a transparency report showing that the product was now active on 15,000+ websites and <a href=\"http://wptavern.com/wp-rocket-grows-from-0-to-35k-in-monthly-revenue\" target=\"_blank\">averaging $35K in monthly revenue</a>. Six months later, the plugin is now active on more than 32,000 websites. From July 2014 &#8211; July 2015, WP Rocket <a href=\"http://blog.wp-rocket.me/2-years-reports-feedbacks/\" target=\"_blank\">reports</a> that the company pulled in a total of $351,097 in revenue.</p>\n<a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/wprocket-2014-2015.jpg\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/wprocket-2014-2015.jpg?resize=629%2C525\" alt=\"photo credit: WP Rocket</a.\" /></a>photo credit: <a href=\"http://blog.wp-rocket.me/2-years-reports-feedbacks/\">WP Rocket</a>\n<p>WP Rocket has been successful in identifying ways to stand out among established competitors. During our <a href=\"http://wptavern.com/wp-rocket-launches-commercial-caching-plugin-for-wordpress\" target=\"_blank\">initial tests of the plugin</a>, we found that it took under a minute to configure caching for a small blogging site using its simple, basic settings panel. Without even touching the more advanced options, such as DNS prefetching and file exclusions, we were able to reduce the page size and load time by roughly 50%.</p>\n<p>Inspired by a recent three-month stay in San Francisco, WP Rocket developers and co-founders  Jonathan Buttigieg and Jean-Baptiste Marchand-Arvier are now working to diversify their product offerings.</p>\n<p>&#8220;WP Rocket will be one product among others from our startup and not the only one,&#8221; Marchand-Arvier said. &#8220;We want to have a portfolio of products and not depend on only one.&#8221;</p>\n<p>To that end, the company is dipping its toes into multiple potentially welcoming revenue streams, including plugins, themes, and SaaS.</p>\n<p>&#8220;For the past few months, Julio has been working on a security plugin,&#8221; Marchand-Arvier said. &#8220;This is going to be a great challenge for us as we experiment with a freemium model for the first time, and because there are great competitors in the space, like WordFence and iThemes Security.</p>\n<p>WP Rocket currently has a dedicated team working on <a href=\"https://imagify.io/\" target=\"_blank\">Imagify</a>, an image compression toolkit and their first SaaS venture. The company also plans to enter the theme market with its own shop.</p>\n<p>&#8220;We want to take on that huge challenge which will be very different compared to selling a plugin,&#8221; Marchand-Arvier said.</p>\n<p>WP Rocket&#8217;s founders believe that building a strong company culture will be one of the key factors to their continued success.</p>\n<p>&#8220;To work in a mostly remote team can create a lack of human connection,&#8221; Marchand-Arvier said. &#8220;That’s why we’ve decided to organize a ‘startup retreat’ every year.&#8221; This decision was inspired by the founders&#8217; 2014 trip to explore Silicon Valley, a pivotal event that changed the way they approached business in the WordPress ecosystem.</p>\n<p>&#8220;This [trip] transformed three guys who were selling a WordPress plugin into a Startup of eight people (today) with a strong company culture,&#8221; he said.</p>\n<p>If the success of WP Rocket&#8217;s caching plugin is any indication, WordPress users should be on the lookout for the company to bring a new twist into other existing product niches. Momentum is running high on their currently incubating projects with <a href=\"https://imagify.io/\" target=\"_blank\">Imagify</a> on track to launch in the upcoming weeks.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Mon, 20 Jul 2015 20:33:25 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:32;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:19:\"Matt: Streak Broken\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:21:\"http://ma.tt/?p=45251\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:35:\"http://ma.tt/2015/07/streak-broken/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:689:\"<p>Due to some distractions and mishandling of scheduled posts on my part, I broke my blogging streak. I got up to 198 days, which isn&#8217;t bad, and I&#8217;m looking forward to beating it next time. A lot of people might not know this, but if you&#8217;re on <a href=\"http://wordpress.com/\">WordPress.com</a> or run <a href=\"http://jetpack.me/\">Jetpack</a> when you start a posting streak it will give you a notification high-five every day you continue it, this was the last one I got:</p>\n<p><img class=\"aligncenter  wp-image-45252\" src=\"http://i2.wp.com/ma.tt/files/2015/07/Screen-Shot-2015-07-18-at-9.06.19-AM.png?resize=386%2C394\" alt=\"Screen Shot 2015-07-18 at 9.06.19 AM\" /></p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Sat, 18 Jul 2015 13:08:47 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:33;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:74:\"WPTavern: Mullenweg and Pearson Square Off on Patents, GPL, and Trademarks\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46814\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:82:\"http://wptavern.com/mullenweg-and-pearson-square-off-on-patents-gpl-and-trademarks\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:8449:\"<p>In a post titled &#8220;<a href=\"http://www.pearsonified.com/2015/07/truth-about-thesis-com.php\" target=\"_blank\">The Truth About Thesis.com</a>,&#8221; Chris Pearson responded to the recent heated discussions about his <a href=\"http://wptavern.com/automattic-wins-cybersquatting-case-against-chris-pearson\" target=\"_blank\">legal battle with Automattic over the Thesis.com domain</a> and related trademarks. His public response revives a <a href=\"http://wordpress.tv/2010/07/15/mixergy-interview-pearson-mullenweg/\">five-year old licensing disagreement</a>.</p>\n<p>&#8220;I think the most important place to start is by asking: Why would Automattic—a website software company with over $300 million in funding—buy thesis.com when I owned the trademark for Thesis in the website software space?&#8221; Pearson asked.</p>\n<p>In February 2013, Pearson started negotiations with a domain broker named Larry of GetYourDomain.com in an attempt to purchase thesis.com. He opened with an offer of $37,500 which he considered to be more than enough for an unused domain. After months of negotiating, the deal fell through.</p>\n<a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/email-matt.png\"><img class=\"size-full wp-image-46845\" src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/email-matt.png?resize=486%2C191\" alt=\"Email shared by Pearson showing Mullenweg\'s interest in the domain\" /></a>Email shared by Pearson showing Mullenweg&#8217;s interest in the domain\n<p>&#8220;I didn’t see how Matt could justify buying the domain for $100,000. Because of my trademark, there was no way he could legally use the domain for Automattic, and therefore, I didn’t believe there was a reason for him to spend that much money,&#8221; Pearson said.</p>\n<p>Nine months after negotiations failed, Pearson received an email from Larry asking if he&#8217;d like to renegotiate since Mullenweg showed interest in the domain. Further negotiations went nowhere and Mullenweg won the domain for $100K.</p>\n<p>News of Mullenweg&#8217;s purchase didn&#8217;t reach the public until he replied to a question about WordPress&#8217; relationship with commercial theme providers at the 2014 State of the Word Q&amp;A. In his response, he encouraged the audience to visit Thesis.com. Notice Mullenweg&#8217;s delivery and how the crowd reacts to his announcement.</p>\n<p></p>\n<p></p>\n<p>Pearson also accused Mullenweg of <a href=\"http://tsdr.uspto.gov/#caseNumber=4039583&caseType=US_REGISTRATION_NO&searchType=statusSearch\">violating his trademark</a>.</p>\n<blockquote><p>Principles? Matt spent $100,000 to buy thesis.com—a domain in which he had no legitimate business interest—forwarded the domain to his property, and violated my trademark.</p>\n<p>This is ironic considering how vigilant Matt has been about protecting the WordPress trademark—especially as it <a href=\"http://wptavern.com/the-wordpress-foundation-sues-jeff-yablon-for-trademark-infringement\">relates to domain names</a>.</p></blockquote>\n<p>Pearson goes on to describe his duty to protect to his trademark and the details of the UDRP Case Ruling, as well as the fallout regarding the court&#8217;s decision in Automattic&#8217;s favor.</p>\n<p>&#8220;It’s time for the community to ask itself if using $300 million in funding to purchase $100,000 domains, fund aggressive lawsuits, and fuel unending drama is properly representative of the WordPress project,&#8221; he said.</p>\n<p>Pearson admitted to &#8220;being a jerk&#8221; both in the post and the comments. This admission is based on his attitude and the way he presented himself in 2010 in the <a href=\"http://wordpress.tv/2010/07/15/mixergy-interview-pearson-mullenweg/\">interview with Andrew Warner</a> on Mixergy. Mullenweg focused on the fact that Pearson changed the licensing structure of Thesis so that part of it is incompatible with the GPL:</p>\n<p>&#8220;So why do the exact same thing you did before, change your license to violate the GPL and take rights away from your users? And then litigate against someone else?&#8221; Mullenweg asked.</p>\n<p>He is referring to Thesis&#8217; <a href=\"http://diythemes.com/thesis/rtfm/software-license-agreement/\">license agreement</a> customers agree to when they purchase the theme. The agreement has terms that take user freedoms away that GPL licensed software provides. Here are a few of terms in the agreement:</p>\n<ul>\n<li>You can’t sell, rent, or otherwise transfer the software to anyone else.</li>\n<li>The license provides you, and only you, with the rights to use the software for its intended purpose.</li>\n<li>Other than for educational purposes, any modification of the Thesis “core” is prohibited.</li>\n</ul>\n<p>Mullenweg is well known as a zealous protector of the GPL and users&#8217; rights. However, Pearson and many others perceived his comments on licensing to be a distraction from the main issue.</p>\n<p>In responding to commenters on whether the issue is dead, he <a href=\"http://www.pearsonified.com/2015/07/truth-about-thesis-com.php#comment-1507944\" target=\"_blank\">said</a>:</p>\n<blockquote><p>The issue isn’t dead — Chris went back on his word and re-changed his license to be 100% proprietary and violate the GPL, sneakily sometime in the past 5 years since the last time he did that. He also patented how themes work, and color pickers.</p></blockquote>\n<p>The patent Mullenweg is <a href=\"http://www.google.com/patents/US20140095982\">referring to</a> was published in September of 2012. The patent describes systems, servers, and methods for managing websites using the Thesis software. One of the fears is that the patent is vague and closely describes how WordPress themes work in general, although Pearson claims the patent has <a href=\"http://www.pearsonified.com/2015/07/truth-about-thesis-com.php#comment-1507962\">nothing to do with WordPress</a>.</p>\n<p>Pearson <a href=\"http://www.pearsonified.com/2015/07/truth-about-thesis-com.php#comment-1507962\" target=\"_blank\">clarified Thesis&#8217; new proprietary licensing</a>, which Mullenweg believes to be in violation of their agreement in 2010:</p>\n<blockquote><p>In October 2012, I released an all-new version of Thesis that carried the same name as the original (which had a split-GPL license), but that’s where the similarities stopped.</p>\n<p>The new Thesis is not a Theme—it is an operating system for templates and design. This system runs Skins and Boxes, which are similar to Themes and Plugins, but with a boatload of built-in efficiencies that Themes and Plugins cannot provide.</p>\n<p>Skins and Boxes carry MIT licenses, which are not only open source, but also easy for anyone to understand and use.</p>\n<p>There is nothing sneaky about the licensing structure that has been in place since October 2012. DIYthemes customers must agree to the proprietary licensing on the Thesis core before downloading and using the software.</p></blockquote>\n<p>After Mullenweg purchased the domain, he <a href=\"http://www.pearsonified.com/2015/07/truth-about-thesis-com.php#comment-1507947\">received no personal communication from Pearson</a> on the issue until Automattic was hit with litigation. The litigation stems from Pearson trying to protect his trademark.</p>\n<p>&#8220;I don’t know the last time I got an email from Chris directly (3+ years?), and myself and Automattic didn’t hear anything from him before we got the litigation notice he was trying to seize the domain,&#8221; Mullenweg commented. &#8220;No questions, no concerns, no offer to resolve, no discussion, we were just hit with legal action out of the blue.&#8221;</p>\n<p>In a <a href=\"http://www.pearsonified.com/2015/07/truth-about-thesis-com.php#comment-1507959\">comment published</a> on Pearson&#8217;s blog post, Mullenweg contends that Pearson is repeating the same mistake he made in 2010 by not licensing Thesis as GPL.</p>\n<p>&#8220;It doesn’t matter if you admit what you did was wrong in the past if you go and do the exact same thing again: violate the GPL, and make it worse by patenting common theme practices,&#8221; he said.</p>\n<p>Up until this point, Mullenweg has declined to comment directly on Automattic&#8217;s interest in purchasing thesis.com in the first place. There are a lot of forces at play, including patents, GPL adherence, trademarks, and domain names. This is a developing and complicated story that we&#8217;ll continue to keep our eyes on.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Sat, 18 Jul 2015 05:24:07 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:34;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:65:\"WPTavern: New Feature Plugin Proposed: oEmbed for WordPress Posts\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46826\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:74:\"http://wptavern.com/new-feature-plugin-proposed-oembed-for-wordpress-posts\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:2809:\"<p>WordPress has a <a href=\"https://codex.wordpress.org/Embeds\" target=\"_blank\">whitelist</a> of 31 trusted sites from which users can oEmbed content, but one source is noticeably missing &#8211; WordPress itself. During this week&#8217;s <a href=\"https://make.wordpress.org/core/2015/07/10/feature-plugin-chat-on-july-14/\" target=\"_blank\">feature plugin chat</a>, Pascal Birchler and a group of contributors proposed the idea of <a href=\"https://make.wordpress.org/core/2015/07/10/feature-plugin-chat-on-july-14/#comment-26324\" target=\"_blank\">oEmbed for WordPress Posts</a>:</p>\n<blockquote><p>Basically, we want to make WordPress an oEmbed provider. Users should be able to paste an URL from a WordPress blog and the post gets embedded right away. Difficulties here are discovering other WordPress sites as oEmbed providers and whitelisting them. The oEmbed endpoint requires the WP-API to be in use, so this can’t land in core until the API does.</p></blockquote>\n<p>The <a href=\"https://github.com/swissspidy/oEmbed-API\" target=\"_blank\">oEmbed API</a> proof-of-concept feature plugin is currently in development on GitHub. It requires WordPress 4.3 beta 3 or later and version 2 of the <a href=\"https://github.com/WP-API/WP-API\" target=\"_blank\">WP REST API</a> plugin.</p>\n<p>Mel Choyce, author of the trac <a href=\"https://core.trac.wordpress.org/ticket/32522\" target=\"_blank\">ticket</a> requesting the feature, created a mockup of how embedded WordPress posts might look:</p>\n<p><a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/wordpress-oembed-feature-plugin-mockup.jpg\"><img src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/wordpress-oembed-feature-plugin-mockup.jpg?resize=1024%2C960\" alt=\"wordpress-oembed-feature-plugin-mockup\" class=\"aligncenter size-full wp-image-46828\" /></a></p>\n<p>The <a href=\"https://core.trac.wordpress.org/ticket/32522\" target=\"_blank\">ticket</a> is home to an active discussion with excellent reasons on both sides of the argument for why this should or should not be included in core, highlighting the many <a href=\"https://core.trac.wordpress.org/ticket/32522#comment:32\" target=\"_blank\">considerations</a> that would be involved with having oEmbed discovery turned on. Tackling <a href=\"https://core.trac.wordpress.org/ticket/32522#comment:34\" target=\"_blank\">abuse of the feature</a> could also pose a significant challenge.</p>\n<p>The feature plugin is still in the early development stages and discussion regarding its implementation is ongoing. Birchler said the team needs help with design and development, particularly with the oEmbed auto-discovery part of the project. If you&#8217;d like to get involved with the discussion, you can join in the weekly chats in the <strong>#feature-oembed</strong> WordPress Slack channel.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Fri, 17 Jul 2015 22:51:55 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:35;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:87:\"WPTavern: New Roots Radio Podcast Discusses WordPress and Modern Web Development Topics\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46679\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:97:\"http://wptavern.com/new-roots-radio-podcast-discusses-wordpress-and-modern-web-development-topics\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3530:\"<p><a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/roots.jpg\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/roots.jpg?resize=700%2C300\" alt=\"roots\" class=\"aligncenter size-full wp-image-46801\" /></a></p>\n<p>Ben Word and the team behind <a href=\"https://roots.io/\" target=\"_blank\">Roots</a> are launching a new WordPress-related podcast called <a href=\"https://roots.io/radio0/\" target=\"_blank\">Roots Radio</a>. Earlier this year, Word <a href=\"http://wptavern.com/roots-wordpress-starter-theme-rebrands-as-sage-with-8-0-release\" target=\"_blank\">rebranded the Roots starter theme as “Sage”</a> under the Roots organization as part of <a href=\"http://wptavern.com/roots-starter-theme-for-wordpress-will-become-framework-agnostic-in-2015\" target=\"_blank\">a long-term plan to make it framework-agnostic</a>. Opening up the starter theme to be available for use with a variety of frontend frameworks means that the Roots community is utilizing a wide range of technologies for development.</p>\n<p>The new podcast was created to discuss WordPress and Roots development and will also explore general modern web development topics. The <a href=\"https://roots.io/radio0/\" target=\"_blank\">inaugural episode</a> introduces Roots team members, many of whom use WordPress and others who are more active outside of WordPress development. They also discuss their individual WordPress workflows, dependency management, and project structure.</p>\n<blockquote class=\"twitter-tweet\" width=\"550\"><p lang=\"en\" dir=\"ltr\">If you’re interested in a smoother WordPress workflow, listen to Roots Radio, whether you use Roots or not. <a href=\"https://t.co/vhocxb9tkC\">https://t.co/vhocxb9tkC</a></p>\n<p>&mdash; Fränk Klein (@fklux) <a href=\"https://twitter.com/fklux/status/621432291341017088\">July 15, 2015</a></p></blockquote>\n<p></p>\n<p>Ben Word and Scott Walkinshaw recently appeared on <a href=\"https://changelog.com/podcast/\" target=\"_blank\">The Changelog</a> podcast, a weekly show that covers the intersection of software development and open source, to discuss &#8220;<a href=\"https://changelog.com/156/\" target=\"_blank\">Modern WordPress using Bedrock and Sage</a>.&#8221;</p>\n<p>&#8220;After Scott and I appeared on the Changelog podcast, the guys on the team wanted to get something going,&#8221; Word said. Even though the WordPress community already has many regular podcasts devoted to news, business, and development, Word believes that the Roots team has something unique to offer with their experience and dedication to using modern web development tools.</p>\n<p>He shared a sneak preview of some of the topics the team plans to cover in future episodes of Roots Radio:</p>\n<ul>\n<li>Deployments</li>\n<li>Theme wrapper and DRY</li>\n<li>Security</li>\n<li>Composer</li>\n<li>Forking WordPress</li>\n<li>Open Source Support/Maintenance/Burnout</li>\n<li>Keeping Roots projects up-to-date</li>\n<li>Framework agnostic workflow</li>\n<li>Theming tips and tricks</li>\n<li>How to contribute to Roots / open source</li>\n<li>Stepping outside of WordPress land</li>\n<li>Unit tests</li>\n</ul>\n<p>Word confirmed that Roots Radio will have guests on upcoming episodes. If these topics have piqued your interest, you can subscribe to the podcast via <a href=\"https://itunes.apple.com/us/podcast/roots-radio/id1015480854\" target=\"_blank\">iTunes</a> or <a href=\"http://feeds.soundcloud.com/users/soundcloud:users:160680092/sounds.rss\" target=\"_blank\">RSS</a>. New episodes will be released every couple of weeks.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Fri, 17 Jul 2015 20:24:58 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:36;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:71:\"WPTavern: WordPress 4.3 Beta 3 Adds Site Icon Feature to the Customizer\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46676\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:81:\"http://wptavern.com/wordpress-4-3-beta-3-adds-site-icon-feature-to-the-customizer\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4288:\"<p>WordPress 4.3 <a href=\"https://wordpress.org/news/2015/07/wordpress-4-3-beta-3/\" target=\"_blank\">beta 3</a> was released this week right on <a href=\"https://make.wordpress.org/core/version-4-3-project-schedule/\" target=\"_blank\">schedule</a>, and beta 4 is expected to arrive next Wednesday. This release includes more than <a href=\"https://core.trac.wordpress.org/log?action=stop_on_copy&mode=stop_on_copy&rev=33286&stop_rev=33141&limit=150\" target=\"_blank\">140 fixes and improvements</a> since last week&#8217;s beta.</p>\n<p>One of the most important changes you&#8217;ll notice is that the <a href=\"http://wptavern.com/wordpress-4-3-adds-new-site-icons-feature-and-a-text-editor-to-press-this\" target=\"_blank\">Site Icon feature</a> is now available in the customizer in addition to its spot under <strong>General > Settings</strong>. The new panel is called Site Identity and it includes the site title, tagline, and the icon upload controls.</p>\n<p><a href=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2015/07/site-identity-new-customizer-panel.jpg\"><img src=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2015/07/site-identity-new-customizer-panel.jpg?resize=1025%2C690\" alt=\"site-identity-new-customizer-panel\" class=\"aligncenter size-full wp-image-46773\" /></a></p>\n<p>&#8220;The feature is now complete and requires lots of testing,&#8221; WordPress 4.3 release lead Konstantin Obenland said in the announcement. &#8220;Please help us ensure the site icon feature works well in both Settings and the Customizer.&#8221;</p>\n<p>Mark Jaquith&#8217;s work to improve passwords has also been added to the installation process so that administrators will be prompted to select a strong password when setting up a new site. This screenshot from Ryan Boren&#8217;s most recent &#8220;<a href=\"https://make.wordpress.org/core/2015/07/15/today-in-the-nightly-site-icons-in-the-customizer-editor-patterns-more-accessible-comment-bubbles-row-toggle-focus-styling/\" target=\"_blank\">Today in the Nightly</a>&#8221; update shows the password strength meter&#8217;s feedback added to the UI.</p>\n<a href=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2015/07/passwords-ui-on-install-screen-1024x740.png\"><img src=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2015/07/passwords-ui-on-install-screen-1024x740.png?resize=1024%2C740\" alt=\"photo credit: Ryan Boren\" class=\"size-full wp-image-46779\" /></a>photo credit: <a href=\"https://make.wordpress.org/core/2015/07/15/today-in-the-nightly-site-icons-in-the-customizer-editor-patterns-more-accessible-comment-bubbles-row-toggle-focus-styling/passwords-ui-on-install-screen/\">Ryan Boren</a>\n<p>Boren also highlighted the value of the new Markdown-esque patterns recognized in the post editor and their convenience for mobile users. Instead of trying to format HTML on a tiny screen, users will be able to take advantage of the new shortcuts which require fewer keystrokes.</p>\n<p>&#8220;Create bulleted lists, ordered lists, and blockquotes using markdown like patterns,&#8221; he said. &#8220;I find this particularly handy on phones when the editor toolbar is offscreen.&#8221;</p>\n<a href=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2015/07/editor-patterns-keyboard-shortcuts-list.jpg\"><img src=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2015/07/editor-patterns-keyboard-shortcuts-list.jpg?resize=1025%2C541\" alt=\"photo credit: Ryan Boren\" class=\"size-full wp-image-46785\" /></a>photo credit: <a href=\"https://make.wordpress.org/core/2015/07/15/today-in-the-nightly-site-icons-in-the-customizer-editor-patterns-more-accessible-comment-bubbles-row-toggle-focus-styling/\">Ryan Boren</a>\n<p>Beta 3 also improves the accessibility of comments and media list tables with a better design for comment bubbles and focus styling for row toggles. Obenland welcomes feedback on the accessibility improvements from those who are using WordPress with screen readers.</p>\n<p>With 140 changes in beta 3, a new round of testing is in order. You can help by installing the <a href=\"https://wordpress.org/plugins/wordpress-beta-tester/\" target=\"_blank\">WordPress Beta Tester</a> plugin on a development site and reporting any bugs you find in the recent improvements. The official WordPress 4.3 release is now just four weeks away.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 22:01:04 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:37;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:59:\"WPTavern: WPWeekly Episode 199 – Preview of WordPress 4.3\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:44:\"http://wptavern.com?p=46746&preview_id=46746\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:65:\"http://wptavern.com/wpweekly-episode-199-preview-of-wordpress-4-3\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:2747:\"<p>In this episode of WordPress Weekly, <a href=\"http://marcuscouch.com/\">Marcus Couch</a> and I preview WordPress 4.3. We discuss what WordPress.tv should do with old videos now that the site is six years old. There&#8217;s a conference this weekend devoted to the Genesis Framework and we let you know how you can watch it for free.</p>\n<p>Theme translations and language packs are on their way to the WordPress theme directory. Last but not least, we congratulate Topher DeRosia on reaching his funding goals to attend WordCamp Pune, India.</p>\n<h2>Stories Discussed:</h2>\n<p><a href=\"https://wordpress.org/news/2015/07/wordpress-4-3-beta-3/\">WordPress 4.3 Beta 3</a><br />\n<a href=\"http://www.wpbeginner.com/news/whats-coming-in-wordpress-4-3-features-and-screenshots\">What’s Coming in WordPress 4.3</a><br />\n<a href=\"https://make.wordpress.org/tv/2015/07/03/ui-for-outdated-content/\">UI For Outdated Content on WordPress.tv</a><br />\n<a href=\"http://wptavern.com/theme-translations-and-language-packs-are-coming-to-wordpress-org\">Theme Translations and Language Packs are Coming to WordPress.org</a><br />\n<a href=\"http://wptavern.com/the-first-24hr-conference-devoted-to-the-genesis-framework-set-for-july-19-20\">The First 24hr Conference Devoted to the Genesis Framework Set for July 18-20</a><br />\n<a href=\"http://wptavern.com/topher-derosia-launches-gofundme-campaign-to-attend-wordcamp-pune-india\">Topher DeRosia Launches GoFundMe Campaign to Attend WordCamp Pune, India</a></p>\n<h2>Plugins Picked By Marcus:</h2>\n<p><a href=\"https://wordpress.org/plugins/background-image-cropper/\">Background Image Cropper</a> is a WordPress core feature-plugin that adds cropping to background images for parity with header images.</p>\n<p><a href=\"https://wordpress.org/plugins/frontier-restrict-media/\">Frontier Restrict Media</a> will restrict users so they can only access their own media files from the media library.</p>\n<p><a href=\"https://wordpress.org/plugins/image-hover-effects/\">Image Hover Effects</a> allows users to add 40+ hover effects to images with captions.</p>\n<h2>WPWeekly Meta:</h2>\n<p><strong>Next Episode:</strong> Wednesday, July 22nd 9:30 P.M. Eastern</p>\n<p><strong>Subscribe To WPWeekly Via Itunes: </strong><a href=\"https://itunes.apple.com/us/podcast/wordpress-weekly/id694849738\" target=\"_blank\">Click here to subscribe</a></p>\n<p><strong>Subscribe To WPWeekly Via RSS: </strong><a href=\"http://www.wptavern.com/feed/podcast\" target=\"_blank\">Click here to subscribe</a></p>\n<p><strong>Subscribe To WPWeekly Via Stitcher Radio: </strong><a href=\"http://www.stitcher.com/podcast/wordpress-weekly-podcast?refid=stpr\" target=\"_blank\">Click here to subscribe</a></p>\n<p><strong>Listen To Episode #199:</strong><br />\n</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 19:02:22 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:38;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:78:\"WPTavern: How to Give Back to the WordPress Foundation when Shopping on Amazon\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46683\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:88:\"http://wptavern.com/how-to-give-back-to-the-wordpress-foundation-when-shopping-on-amazon\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:5051:\"<p>Consumer disappointment ran high yesterday when Amazon Prime Day <a href=\"https://twitter.com/hashtag/PrimeDayFail?src=hash\" target=\"_blank\">failed</a> to deliver on its ambitious claim to have &#8220;more deals than Black Friday.&#8221; Prime customers were surprised to find modest deals on knee braces, shoe horns, and pet grooming kits instead of steep discounts on shiny electronics.</p>\n<blockquote class=\"twitter-tweet\" width=\"550\"><p lang=\"en\" dir=\"ltr\">A Diane Keaton T Shirt,  with a 5 pack of brass knuckles AND ham?!?! DREAMS CAN COME TRUE <a href=\"https://twitter.com/hashtag/PrimeDayFail?src=hash\">#PrimeDayFail</a> <a href=\"http://t.co/hE1X6lhGb5\">pic.twitter.com/hE1X6lhGb5</a></p>\n<p>&mdash; Roy Buckingham (@shave_my_lemon) <a href=\"https://twitter.com/shave_my_lemon/status/621462914533232640\">July 15, 2015</a></p></blockquote>\n<p></p>\n<p>The world was optimistic that if any company could create a consumer holiday out of thin air, Amazon would be the one to do it. Despite Prime Day&#8217;s humor-inspiring failure, consumer obsession with the online retail giant isn&#8217;t likely to wane anytime soon. In fact, the company reported that its &#8220;&#8216;<a href=\"http://phx.corporate-ir.net/phoenix.zhtml?c=176060&p=irol-newsArticle&ID=2068090\" target=\"_blank\">Prime Day&#8217; peak order rates surpassed that of 2014’s Black Friday</a>&#8221; early in the day.</p>\n<p>If you&#8217;re a die hard Amazon shopper, you&#8217;ll probably continue on as if Prime Day never happened. Here&#8217;s how you can do something good for WordPress while you&#8217;re at it:</p>\n<p>The <a href=\"http://smile.amazon.com/\" target=\"_blank\">AmazonSmile Foundation</a> enables shoppers to support their favorite charitable organizations when making purchases, at no extra cost. If you select a charity, AmazonSmile will automatically donate 0.5% of the purchase price from your eligible purchases. The <a href=\"http://wordpressfoundation.org/\" target=\"_blank\">WordPress Foundation</a> is among the nearly one million organizations that you can support.</p>\n<p><a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/amazon-wordpress-foundation.jpg\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/amazon-wordpress-foundation.jpg?resize=1025%2C479\" alt=\"amazon-wordpress-foundation\" class=\"aligncenter size-full wp-image-46731\" /></a></p>\n<p>To sign up, simply visit <a href=\"http://smile.amazon.com/\" target=\"_blank\">Smile.Amazon.com</a> and select the WordPress Foundation. You&#8217;ll be presented with options that will help you navigate to Smile.Amazon.com more conveniently the next time you shop. If you have already selected a charity and want to change it, you can visit your account settings to search and select a new organization.</p>\n<p><a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/amazon-smile-change-charity.jpg\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/amazon-smile-change-charity.jpg?resize=877%2C492\" alt=\"amazon-smile-change-charity\" class=\"aligncenter size-full wp-image-46735\" /></a></p>\n<h3>What does the WordPress Foundation do?</h3>\n<p>Before you opt to support the <a href=\"http://wordpressfoundation.org/\" target=\"_blank\">WordPress Foundation</a>, it&#8217;s important to know what it&#8217;s all about. The 501(c)3 non-profit organization was established &#8220;to further the mission of the WordPress open source project: to democratize publishing through Open Source, GPL software.&#8221; Matt Mullenweg created the charity to ensure that future generations will have access to WordPress as the project&#8217;s leadership and contributor base continue to evolve. It also exists to protect the WordPress and WordCamp trademarks and logos.</p>\n<p>A large portion of donations to the foundation go towards subsidizing WordCamp expenses, including video production of presentations for WordCamp.tv. The foundation also <a href=\"http://wptavern.com/wordpress-foundation-to-foot-the-bill-for-meetup-com-organizer-dues\" target=\"_blank\">covers Meetup.com organizer dues</a> for those who run WordPress meetups. At the beginning of this year, the foundation <a href=\"http://wptavern.com/the-wordpress-foundation-creates-a-traveling-scholarship-in-memory-of-kim-parsell\" target=\"_blank\">created a new traveling scholarship for women attending WordCamp US</a>, in memory of Kim Parsell, a prolific WordPress contributor who passed away this year.</p>\n<p>When you support the WordPress Foundation, you are supporting a variety of community initiatives that help ensure the future of WordPress for years to come. Rose Goldman, who helps manage the foundation, recently set the organization up on AmazonSmile. So far, she said the donations from Amazon represent just a trickle of the budget, but that&#8217;s probably due to lack of awareness of AmazonSmile. If you haven&#8217;t yet selected a charity for automatic donations from <a href=\"http://smile.amazon.com/\" target=\"_blank\">AmazonSmile</a>, the WordPress Foundation is a worthy cause.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 18:52:07 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:39;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:54:\"WPTavern: What Should WordPress.tv Do with Old Videos?\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46713\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:63:\"http://wptavern.com/what-should-wordpress-tv-do-with-old-videos\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:4208:\"<a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/WordPressTVFeaturedImage.png\"><img class=\"size-full wp-image-46739\" src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/WordPressTVFeaturedImage.png?resize=666%2C254\" alt=\"WordPress TV Featured Image\" /></a>photo credit: <a href=\"http://www.flickr.com/photos/30719244@N06/8648634062\">tvs</a> &#8211; <a href=\"https://creativecommons.org/licenses/by-sa/2.0/\">(license)</a>\n<p><a href=\"http://wordpress.tv/\">WordPress.tv</a> launched in <a href=\"https://wordpress.org/news/2009/01/wordpresstv/\">January of 2009</a> and since then has become one of the largest repositories of information dedicated to WordPress. To put that in perspective, WordPress 2.8 and 2.9 were released the same year.</p>\n<p>However, with more than six years of content available, the team has run into a problem. On July 3rd, Brash Rebel, who helps manage WordPress.tv, <a href=\"https://make.wordpress.org/tv/2015/07/03/ui-for-outdated-content/\">asked</a> if there should be a user interface for outdated content.</p>\n<blockquote><p>A reality we are now facing is the fact that the software we know and love has evolved and changed considerably over this time period, thus rendering much of the early content on this site no longer applicable to users of more current releases of WordPress. In <a href=\"https://wordpress.slack.com/archives/wptv/p1435856572000421\">today’s TV team Slack meeting</a> the question was raised about how to properly address outdated, deprecated, no-longer-accurate content.</p></blockquote>\n<p>The first question considered is whether to keep or delete old content, specifically, videos in the <a href=\"http://wordpress.tv/category/how-to/\">How To</a> category. Since so many people watch older tutorial style videos, the team decided that removing the content permanently from the site is not the best course of action. The other question considered is whether older presentations on specific subjects should be deleted.</p>\n<p>For example, the following two sessions are about the same subject but four years apart. The content in the 2015 video is more likely to match the Google Analytics experience of today.</p>\n<ol>\n<li><a href=\"http://wordpress.tv/2013/03/16/melinda-samson-workshop-google-analytics-101/\">Melinda Samson: Google Analytics 101 Workshop (2011)</a></li>\n<li><a href=\"http://wordpress.tv/2015/05/16/david-bird-google-analytics-and-wordpress-for-beginners-2/\">David Bird: Google Analytics and WordPress for Beginners (May, 2015)</a></li>\n</ol>\n<p>The team also discussed a variety of ideas on how to display information to viewers that they&#8217;re watching outdated content. These included, text prompts, information bars, links, and determining the best method to indicate videos don&#8217;t reflect the current WordPress experience.</p>\n<p>Rebel says the goal isn&#8217;t to strictly deal with the issue today, but also set a precedence for the future. As more WordCamps occur across the globe and more <a href=\"https://make.wordpress.org/tv/2015/06/16/do-you-screencast-or-make-video-tutorials-of-how-to-use-wordpress-wordpress-tv-wants-you/\">screencasts</a> show up on WordPress.tv, the team needs to figure out a balance between displaying old content and making the most out of fresh content.</p>\n<h2>Mimic the Plugin Directory</h2>\n<p>I&#8217;m happy that the team won&#8217;t delete old videos. As someone who writes about WordPress everyday, the videos on WordPress.tv contain a wealth of knowledge. It would be a shame to see so much information deleted.</p>\n<p>I think the best and easiest solution is to mimic the WordPress plugin directory in how it deals with plugins that haven&#8217;t been updated in two years or more. A prominent message displays on the page telling the viewer that the content they&#8217;re watching is outdated. It could be taken a step further by showing the viewer a list of related videos that are more recent.</p>\n<p>I encourage you to<a href=\"https://make.wordpress.org/tv/2015/07/03/ui-for-outdated-content/\"> read the blog post</a> and the associated comments as they contain some good ideas. What do you think should be done with old content on WordPress.tv?</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 18:12:42 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:40;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:14:\"Matt: TSA Jazz\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:21:\"http://ma.tt/?p=45236\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:30:\"http://ma.tt/2015/07/tsa-jazz/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:769:\"<p>At an airport in Frankfurt airport security asked famous jazz saxophonist <a href=\"http://www.joshuaredman.com/\">Joshua Redman</a> to prove it was a real instrument.</p>\n<blockquote class=\"twitter-tweet\" width=\"550\"><p lang=\"en\" dir=\"ltr\">[airport security, FRA]&#10;*sax flagged*&#10;“Pls play”&#10;“Seriously?”&#10;“Yes”&#10;*i play Ornithology*&#10;*midway thru 1st chorus*&#10;“Enuf u’re clear pls stop”</p>\n<p>&mdash; Joshua Redman (@Joshua_Redman) <a href=\"https://twitter.com/Joshua_Redman/status/619144413369909248\">July 9, 2015</a></p></blockquote>\n<p></p>\n<p>Hilarious! I can&#8217;t find any recordings of Joshua playing that classic bebop song, but here&#8217;s a Charlie Parker recording:</p>\n<p><span class=\"embed-youtube\"></span></p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 15:12:00 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:41;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:80:\"WPTavern: Explore the WordPress REST API with the New Interactive Console Plugin\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46685\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:90:\"http://wptavern.com/explore-the-wordpress-rest-api-with-the-new-interactive-console-plugin\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3697:\"<p><a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/04/wp-rest-api.jpg\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/04/wp-rest-api.jpg?resize=1025%2C469\" alt=\"wp-rest-api\" class=\"aligncenter size-full wp-image-43000\" /></a></p>\n<p>WordPress REST API project lead <a href=\"https://twitter.com/rmccue\" target=\"_blank\">Ryan McCue</a>, in cooperation with <a href=\"https://twitter.com/AutomatticEng\" target=\"_blank\">Automattic&#8217;s Engineering team</a>, released a <a href=\"https://wordpress.org/plugins/rest-api-console/\" target=\"_blank\">REST API Console</a> plugin on WordPress.org today. It&#8217;s a basic console that fits right into the WordPress admin and allows you to explore the API, make small changes, and find out what your site is exposing.</p>\n<p>&#8220;This is a forked version of the WP.com console that myself and members of the Apollo team at Automattic worked on,&#8221; McCue told the Tavern. The console was converted in approximately four casual days, and McCue credits <a href=\"http://viewsource.beaucollins.com/\" target=\"_blank\">Beau Collins</a> for this, as he originally wrote the majority of the console for developers working on WordPress.com.</p>\n<p>&#8220;It&#8217;s pretty useful for exploring the API as a learning tool, but also for developers who are extending the API to get a sense of how their stuff fits in,&#8221; he said.</p>\n<p>The REST API Console plugin requires the <a href=\"https://wordpress.org/plugin/rest-api/\" target=\"_blank\">WP REST API plugin</a> version 2.0 or later. You can find this on the <a href=\"https://github.com/WP-API/WP-API\" target=\"_blank\">GitHub project page</a> and version 2 should be up on WordPress.org within the next day or two. Once you have both plugins installed, the console is visible in the admin under <strong>Tools > Rest API Console</strong>.</p>\n<p><a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/wp-rest-api-console-demo.jpg\"><img src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/wp-rest-api-console-demo.jpg?resize=829%2C236\" alt=\"wp-rest-api-console-demo\" class=\"aligncenter size-full wp-image-46693\" /></a></p>\n<p>You can actually make changes to your site using the console, so it&#8217;s advisable to install it on a local site and play with it there. While the GET requests can&#8217;t change anything, the other types can edit or delete posts (which would end up in your trash).</p>\n<p>The plugin can only connect to the local site you&#8217;re currently on and cannot access remote WordPress sites. McCue recommends using something like <a href=\"https://www.getpostman.com/\" target=\"_blank\">Postman</a> or <a href=\"http://luckymarmot.com/paw\" target=\"_blank\">Paw</a> if you want to play around with remote sites.</p>\n<p>In the future, he hopes to add more features and improve the plugin&#8217;s parameter documentation.</p>\n<p>&#8220;The older WordPress.com console had the ability to click through to links, so I&#8217;d like to re-add that at some point,&#8221; he said. &#8220;The parameter documentation and tooling hasn&#8217;t been fleshed out yet, but the plan is to do it eventually &#8211; we&#8217;re working on exposing more from the API itself, too.&#8221;</p>\n<p>If you want to tinker with the API but don&#8217;t have a local testing site handy, check out the live demo at <a href=\"http://demo.wp-api.org\" target=\"_blank\">demo.wp-api.org</a> where you can click around to explore. This will save you the trouble of installing the plugin, if you just want to try it out. Also, you can&#8217;t perform any destructive changes there. Version 2 of the WP REST API plugin should be available on WordPress.org within 24-48 hours.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Thu, 16 Jul 2015 00:31:45 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:42;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:106:\"WPTavern: WordPress Theme Review Team Unanimously Approves Roadmap to Improve Directory and Review Process\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46551\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:116:\"http://wptavern.com/wordpress-theme-review-team-unanimously-approves-roadmap-to-improve-directory-and-review-process\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:2613:\"<p>The <a href=\"https://make.wordpress.org/themes/\">Theme Review Team</a> has spent the last two months <a href=\"http://wptavern.com/wordpress-theme-review-team-seeks-feedback-on-the-review-process-themes-and-the-directory\">collecting data from surveys</a> to discover common pain points people experience using the theme directory and going through the theme review process. The results of those surveys were used to <a href=\"https://make.wordpress.org/themes/2015/07/07/roadmap-for-phase-one/\">create a roadmap</a> of areas to focus on.</p>\n<p>In yesterday&#8217;s meeting, the Theme Review Team voted and those in attendance <a href=\"https://wordpress.slack.com/archives/themereview/p1436896772000053\">unanimously approved</a> the roadmap.</p>\n<a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/ThemeReviewTeamRoadmapVote.png\"><img class=\"size-full wp-image-46668\" src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/ThemeReviewTeamRoadmapVote.png?resize=471%2C560\" alt=\"Phase One Roadmap Approved\" /></a>Phase One Roadmap Approved\n<p>One of the key parts to the roadmap is creating groups with a scope of responsibilities. The groups include:</p>\n<ul>\n<li>Directory</li>\n<li>Documentation</li>\n<li>Tools</li>\n<li>Reviews and queues</li>\n<li>UX and research</li>\n</ul>\n<p>Each group needs a point person who acts as the communication bridge between the group and Theme Review Team. Tammie Lister explains what the point person&#8217;s role is within a group.</p>\n<blockquote><p>This person will report weekly what is going on during the chats. They will also post on the make.blog each week about what is going on in each group. This should ensure we keep up communication and make sure things get done.</p></blockquote>\n<p>They&#8217;re not necessarily in charge of getting things done but rather, act as a facilitator to make sure the group stays on track.</p>\n<p>One part of the roadmap that I&#8217;m interested in is the possibility of a report button added to the theme directory to allow users to report themes. If this happens, it will be interesting to see how it&#8217;s used or abused and whether it adds any additional work load to the theme reviewers.</p>\n<p>The roadmap looks solid and shows the team is focused on improving several aspects of the Theme Directory. This is a great opportunity for new contributors to get involved with the project. If you&#8217;re interested in joining any of the groups within the Theme Review Team, please visit the <strong>#themereview</strong> channel on <a href=\"https://make.wordpress.org/chat/\">Slack</a> and let the team know.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 15 Jul 2015 21:10:12 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Jeff Chandler\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:43;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:72:\"WPTavern: Proper Lite: A Free and Flexible WordPress Theme for Creatives\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46585\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:81:\"http://wptavern.com/proper-lite-a-free-and-flexible-wordpress-theme-for-creatives\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3530:\"<p>Last November, ModernThemes <a href=\"http://wptavern.com/modernthemes-launches-site-dedicated-to-providing-free-wordpress-themes\" target=\"_blank\">officially launched its free WordPress themes site</a> and has been gradually adding to its <a href=\"https://wordpress.org/themes/author/modernthemesnet/\" target=\"_blank\">collection</a> hosted on WordPress.org. Founders Robbie Grabowski and Mike Driscoll launched the site with a commitment to produce themes that support the native customizer and keep plugin functionality separate while still being &#8220;plugin-friendly.&#8221;</p>\n<p><a href=\"https://modernthemes.net/wordpress-themes/proper-lite/\" target=\"_blank\">Proper Lite</a> is ModernThemes&#8217; latest release, created to be fully compatible with their new <a href=\"https://modernthemes.net/plugins/\" target=\"_blank\">library of free plugins</a> that add functionality like shortcodes, widgets, sidebars, services, testimonials, projects, etc.</p>\n<p>The theme features a fullscreen homepage hero section with multiple controls for customizing the background, text, and buttons.</p>\n<p><a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/properlite_mockups.png\"><img src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/properlite_mockups.png?resize=1000%2C700\" alt=\"properlite_mockups\" class=\"aligncenter size-full wp-image-46645\" /></a></p>\n<p>Proper Lite was designed with a modular homepage layout that supports three flexible widget areas where you can drop in portfolio items, blogs, testimonials, or any other content you choose. This is one of the reasons why ModernThemes calls it their most flexible free theme to date.</p>\n<p>In addition to the default template, Proper Lite includes Homepage, Full Width, and Left Sidebar templates. It also has specific styling for various content blocks added from the plugin library, as you can see in the <a href=\"https://modernthemes.net/demo/?theme=properlite\" target=\"_blank\">live demo</a>.</p>\n<p><a href=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/team-members.jpg\"><img src=\"http://i1.wp.com/wptavern.com/wp-content/uploads/2015/07/team-members.jpg?resize=926%2C897\" alt=\"team-members\" class=\"aligncenter size-full wp-image-46654\" /></a></p>\n<p>Proper Lite has an amazing array of controls included in the customizer. Users can easily adjust Google Fonts, logos and icons, nearly every color used in the theme, social media icons, a footer call-to-action, the number of columns in the widget areas, and much more. The theme was not created with a set, inflexible design. Versatility is one of its key features.</p>\n<p><a href=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2015/07/proper-lite-customizer.png\"><img src=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2015/07/proper-lite-customizer.png?resize=1025%2C426\" alt=\"proper-lite-customizer\" class=\"aligncenter size-full wp-image-46659\" /></a></p>\n<p>Proper Lite, like other themes from ModernThemes, has extensive <a href=\"https://modernthemes.net/proper-lite-documentation/\" target=\"_blank\">documentation</a> available on the website for every section included in the theme. While this theme is heavily geared toward creatives with an emphasis on fullwidth images and portfolio content, it is also suitable for personal blogs, agencies, and creative businesses, thanks to the wide range of plugins available to extend it. <a href=\"https://modernthemes.net/wordpress-themes/proper-lite/\" target=\"_blank\">Download</a> it for free from the ModernThemes website.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 15 Jul 2015 18:42:20 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:44;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:15:\"Matt: Sleep Dep\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:21:\"http://ma.tt/?p=45247\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"http://ma.tt/2015/07/sleep-dep/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:186:\"<p><a href=\"http://www.theatlantic.com/health/archive/2013/12/how-sleep-deprivation-decays-the-mind-and-body/282395/\">How Sleep Deprivation Decays the Mind and Body</a>. Crazy story.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 15 Jul 2015 04:46:01 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:45;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:29:\"Matt: Plato, Phaedrus, Google\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:21:\"http://ma.tt/?p=45224\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:36:\"http://ma.tt/2015/07/plato-phaedrus/\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:822:\"<blockquote><p>and now you, who are the father of letters, have been led by your affection to ascribe to them a power the opposite of that which they really possess. For this invention will produce forgetfulness in the minds of those who learn to use it, because they will not practice their memory. Their trust in writing, produced by external characters which are no part of themselves, will discourage the use of their own memory within them. You have invented an elixir not of memory, but of reminding; [&#8230;]</p></blockquote>\n<p><a href=\"http://www.perseus.tufts.edu/hopper/text?doc=Perseus%3Atext%3A1999.01.0174%3Atext%3DPhaedrus%3Asection%3D275a\">A few thousand years ago Plato predicted how Google would make us less able to remember things</a>.</p>\n<p>Hat tip: <a href=\"http://chris.ink/\">Chris Rudzki</a>.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Wed, 15 Jul 2015 04:24:00 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:4:\"Matt\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:46;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:97:\"WPTavern: BuddyBoss Expands Into LMS Market with Free BuddyPress Plugins for LearnDash and Sensei\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46573\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:107:\"http://wptavern.com/buddyboss-expands-into-lms-market-with-free-buddypress-plugins-for-learndash-and-sensei\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3139:\"<p><a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/learndash.png\"><img src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/learndash.png?resize=680%2C310\" alt=\"learndash\" class=\"aligncenter size-full wp-image-46576\" /></a></p>\n<p>In May, <a href=\"http://www.buddyboss.com/\" target=\"_blank\">BuddyBoss</a> founder Michael Eisenwasser shared with Tavern readers the <a href=\"http://wptavern.com/inside-buddyboss-with-michael-eisenwasser\" target=\"_blank\">challenges of creating a profitable business</a> in what is still a relatively small marketplace for BuddyPress themes and plugins. Developers are building niche social networks every day, but BuddyPress&#8217; appeal as a platform hinges on the availability of compelling and reliable third-party add-ons.</p>\n<p>Over the past couple of months, BuddyBoss has branched out into serving the LMS market with free BuddyPress integration plugins for <a href=\"http://www.learndash.com/\" target=\"_blank\">LearnDash</a> and <a href=\"http://www.woothemes.com/products/sensei/\" target=\"_blank\">Sensei</a>, two of WordPress&#8217; most popular LMS solutions. Both <a href=\"https://wordpress.org/plugins/buddypress-learndash/\" target=\"_blank\">BuddyPress for LearnDash</a> and <a href=\"https://wordpress.org/plugins/sensei-buddypress/\" target=\"_blank\">BuddyPress for Sensei</a> were created to work with any theme, but are also guaranteed to work seamlessly with BuddyBoss&#8217; new Social Learner theme.</p>\n<p><a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/social-learner.png\"><img src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/social-learner.png?resize=1000%2C573\" alt=\"social-learner\" class=\"aligncenter size-full wp-image-46620\" /></a></p>\n<p>Both plugins have similar core feature sets that include the ability to create courses, lessons, quizzes, and tie it all in to BuddyPress activity, groups, and forums to create a social learning platform. Course managers can even introduce gamification into the learning process with open source <a href=\"http://badgeos.org/\" target=\"_blank\">BadgeOS</a> plugin integration.</p>\n<p>Social learning communities, like popular social goal or fitness tracking apps, bring a higher level of engagement by leveraging the people factor. An LMS powered by WordPress and BuddyPress provides students with the ability to connect to new friends, collaborate, send messages, earn badges &#8211; all activities that contribute to a higher level of motivation for learning and success.</p>\n<p>The idea is not new to BuddyPress, as the long-abandoned <a href=\"http://buddypress.coursewa.re/\" target=\"_blank\">BuddyPress Courseware</a> project brought a social aspect to e-learning nearly four years ago. However, it is difficult to maintain an LMS plugin that only works with BuddyPress, because it doesn&#8217;t have the benefit of contributions and testing from a larger community. BuddyBoss made a strategic move in building plugins that would bridge BuddyPress to extend existing LMS solutions that serve the larger WordPress market. Both newer alternatives are available for free on WordPress.org.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Tue, 14 Jul 2015 22:53:52 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:47;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:75:\"WPTavern: Theme Translations and Language Packs are Coming to WordPress.org\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46589\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:85:\"http://wptavern.com/theme-translations-and-language-packs-are-coming-to-wordpress-org\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:3610:\"<a href=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2014/08/globe.jpg\"><img src=\"http://i2.wp.com/wptavern.com/wp-content/uploads/2014/08/globe.jpg?resize=1024%2C499\" alt=\"photo credit: . 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In <a href=\"http://wptavern.com/highlights-of-matt-mullenwegs-qa-session-at-wordcamp-europe-2015\" target=\"_blank\">Matt Mullenweg&#8217;s Q&amp;A at WordCamp Europe 2015</a>, he emphasized the importance of having better language support for themes and plugins and identified this as a high priority for continued improvements to WordPress.org.</p>\n<p>Today the WordPress meta team <a href=\"https://make.wordpress.org/themes/2015/07/14/theme-translations-on-wordpress-org/\" target=\"_blank\">announced</a> that theme translations will soon be available on WordPress.org at <a href=\"http://translate.wordpress.org\" target=\"_blank\">translate.wordpress.org</a>. Within the next few days or weeks, all active themes (those updated within the last two years) will have their strings imported.</p>\n<p>&#8220;This will involve importing ~1500 themes, which, combined, have about 315,000 total strings,&#8221; Sam Sidler said in the announcement. &#8220;After duplicates, the number drops to only 80,000 unique strings.&#8221;</p>\n<h3>Language Packs Will Reduce Download Sizes for Themes</h3>\n<p>Sidler outlined several advantages for theme authors who opt to manage translations on WordPress.org, including the community&#8217;s large network of contributing translators who currently maintain 140 locales on <a href=\"http://translate.wordpress.org\" target=\"_blank\">translate.wordpress.org</a>.</p>\n<p>The most exciting change is that themes hosted on WordPress.org will soon be able to take advantage of language packs. Theme authors will have the option to remove translations from their zip file in favor of allowing WordPress.org to deliver the language packs, resulting in smaller download sizes.</p>\n<p>&#8220;Eventually, we also plan to give priority to localized themes in localized directories; e.g., someone searching the Romanian theme directory will see Romanian themes prioritized over English-only themes,&#8221; Sidler said.</p>\n<p>The more languages a theme can be translated into, the greater its prominence in WordPress&#8217; language-specific theme directories. This should provide WordPress.org theme authors with a strong motivation to <a href=\"https://make.wordpress.org/polyglots/handbook/rosetta/theme-plugin-directories/\" target=\"_blank\">work with the polyglots team</a> to get more translations. Theme authors can also request new translation editors to be added to polyglots, if they want to continue working with their own translators.</p>\n<p>Those who prefer to ship their own translations can continue to do so. Keeping the translation files in your zip package will essentially opt you out of language packs for those specific translations. If you need help adding support for translations and language packs, Sidler recommends Otto&#8217;s <a href=\"http://ottopress.com/2013/language-packs-101-prepwork/\" target=\"_blank\">Language Packs 101</a> tutorial in addition to the <a href=\"https://developer.wordpress.org/themes/functionality/internationalization/\" target=\"_blank\">Theme Developer Handbook section on Internationalization</a>.</p>\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:7:\"pubDate\";a:1:{i:0;a:5:{s:4:\"data\";s:31:\"Tue, 14 Jul 2015 20:22:12 +0000\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}s:32:\"http://purl.org/dc/elements/1.1/\";a:1:{s:7:\"creator\";a:1:{i:0;a:5:{s:4:\"data\";s:13:\"Sarah Gooding\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}}}}i:48;a:6:{s:4:\"data\";s:13:\"\n	\n	\n	\n	\n	\n	\n\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";s:5:\"child\";a:2:{s:0:\"\";a:5:{s:5:\"title\";a:1:{i:0;a:5:{s:4:\"data\";s:87:\"WPTavern: The First 24hr Conference Devoted to the Genesis Framework Set for July 18-20\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"guid\";a:1:{i:0;a:5:{s:4:\"data\";s:28:\"http://wptavern.com/?p=46565\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:4:\"link\";a:1:{i:0;a:5:{s:4:\"data\";s:97:\"http://wptavern.com/the-first-24hr-conference-devoted-to-the-genesis-framework-set-for-july-19-20\";s:7:\"attribs\";a:0:{}s:8:\"xml_base\";s:0:\"\";s:17:\"xml_base_explicit\";b:0;s:8:\"xml_lang\";s:0:\"\";}}s:11:\"description\";a:1:{i:0;a:5:{s:4:\"data\";s:1461:\"<p><a href=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/GenesisCampFeaturedImage.png\"><img class=\"aligncenter size-full wp-image-46579\" src=\"http://i0.wp.com/wptavern.com/wp-content/uploads/2015/07/GenesisCampFeaturedImage.png?resize=880%2C275\" alt=\"Genesis Camp Featured Image\" /></a><a href=\"http://genesis.camp/\">Genesis Camp</a> is the first 24 hour conference dedicated to the Genesis framework by <a href=\"http://www.studiopress.com/\">Studiopress</a>. The event takes place on July 18-20 and is free to attend. Even though the event is dedicated to the Genesis framework, it&#8217;s not associated with Copyblogger Media or Studiopress.</p>\n<p>Organized by a community of Genesis users, the event features <a href=\"http://genesis.camp/sessions/\">sessions</a> on development workflow, branding, collaboration, and more. Each session will include an area for viewers to chat and ask questions. Speakers include Chris Lema, Carrie Dils, Wes Linda, David Wang, Heather Porter, and more.</p>\n<p>Sessions will be recorded in case you can&#8217;t stay awake to watch all 24 hours of the event. Videos will be handled by <a href=\"http://www.google.com/+/learnmore/hangouts/\">Google Hangouts</a> while <a href=\"https://www.crowdcast.io/\">Crowd Cast</a> will be used to allow viewers to chat during sessions. 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INSERT INTO `wp_posts` VALUES (29,7,'2013-03-06 15:09:05','2013-03-06 20:09:05','<h2><strong><a href=\"http://sofits.ca/friday-training/150306_sofits-skate/\" rel=\"attachment wp-att-1972\"><img class=\"alignnone size-full wp-image-1972\" src=\"http://sofits.ca/wp-content/uploads/150306_Sofits-Skate.jpg\" alt=\"150306_Sofits-Skate\" width=\"800\" height=\"542\" /></a>FRIDAY  March 13, <span style=\"color: #ff00ff;\">12:00, at P5.   </span></strong></h2>\r\n<h3><strong><span style=\"color: #ff00ff;\"><span style=\"text-decoration: underline; color: #0000ff;\">Note: Please confirm location before leaving home!  P5 will be closed at some point.</span></span>\r\n</strong></h3>\r\nThis will be a hill climbing session and we will focus on offset.   We will finish by videotaping  and then adjourn one final time to Jo-Ann\'s or to a coffee shop ( depending on numbers) to review the videos.    Those who have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\r\n\r\n[yop_poll id=\"88\"]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table width=\"100%\" cellspacing=\"0\" cellpadding=\"4\">\r\n<tbody>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n<tr valign=\"top\">\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n<td width=\"20%\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','FRIDAY TRAINING','','publish','open','open','','friday-training','','','2015-03-11 08:43:34','2015-03-11 12:43:34','',0,'http://sofits.ca/?page_id=29',0,'page','',4),(30,7,'2013-08-20 00:09:05','2013-08-20 00:09:05','','FRIDAY\'S STUFF','','inherit','open','open','','29-revision-v1','','','2013-08-20 00:09:05','2013-08-20 00:09:05','',29,'http://sofits.ca/2013/08/20/29-revision-v1/',0,'revision','',0),(31,7,'2013-08-20 00:09:23','2013-08-20 00:09:23','','THIS WEEK','','inherit','open','open','','29-revision-v1','','','2013-08-20 00:09:23','2013-08-20 00:09:23','',29,'http://sofits.ca/2013/08/20/29-revision-v1/',0,'revision','',0),(35,7,'2013-08-20 00:11:23','2013-08-20 00:11:23','','FRIDAY PREVIEW','','inherit','open','open','','29-revision-v1','','','2013-08-20 00:11:23','2013-08-20 00:11:23','',29,'http://sofits.ca/2013/08/20/29-revision-v1/',0,'revision','',0),(37,7,'2015-03-11 08:42:54','2015-03-11 12:42:54','<h2><strong><a href=\"http://sofits.ca/friday-training/150306_sofits-skate/\" rel=\"attachment wp-att-1972\"><img class=\"alignnone size-full wp-image-1972\" src=\"http://sofits.ca/wp-content/uploads/150306_Sofits-Skate.jpg\" alt=\"150306_Sofits-Skate\" width=\"800\" height=\"542\" /></a>FRIDAY  March 13, <span style=\"color: #ff00ff;\">12:00, at P5.   </span></strong></h2>\n<h3><strong><span style=\"color: #ff00ff;\"><span style=\"text-decoration: underline; color: #0000ff;\">Note: Please confirm location before leaving home!  P5 will be closed at some p</span></span>\n</strong></h3>\nThis will be a hill climbing session and we will focus on offset.   We will finish by videotaping  and then adjourn one final time to Jo-Ann\'s or to a coffee shop ( depending on numbers) to review the videos.    Those who have not yet been videotaped can also try out their one-skate or two-skate for the camera, if they wish.\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<table width=\"100%\" cellspacing=\"0\" cellpadding=\"4\">\n<tbody>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n<tr valign=\"top\">\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n<td width=\"20%\"></td>\n</tr>\n</tbody>\n</table>','FRIDAY TRAINING','','inherit','open','open','','29-autosave-v1','','','2015-03-11 08:42:54','2015-03-11 12:42:54','',29,'http://sofits.ca/2013/08/20/29-autosave-v1/',0,'revision','',0),(38,7,'2013-08-20 00:14:51','2013-08-20 00:14:51','The main ingredients of each week\'s group training will be posted here on Sunday evenings.  This will allow you to plan ahead (get those watches and monitors all set up) or do the workout on your own if you will be away.','FRIDAY PREVIEW','','inherit','open','open','','29-revision-v1','','','2013-08-20 00:14:51','2013-08-20 00:14:51','',29,'http://sofits.ca/2013/08/20/29-revision-v1/',0,'revision','',0),(61,7,'2013-08-19 20:51:38','2013-08-20 00:51:38','The main ingredients of each week\'s group training will be posted here on Sunday evenings.  This will allow you to plan ahead (get those watches and monitors all set up) or do the workout on your own if you will be away.','WORKOUT OF THE WEEK','','inherit','open','open','','29-revision-v1','','','2013-08-19 20:51:38','2013-08-20 00:51:38','',29,'http://sofits.ca/2013/08/19/29-revision-v1/',0,'revision','',0),(63,7,'2013-08-19 20:56:05','2013-08-20 00:56:05','','Home','','publish','open','open','','home','','','2013-08-19 20:58:14','2013-08-20 00:58:14','',0,'http://sofits.ca/?p=63',1,'nav_menu_item','',0),(65,7,'2013-08-19 20:56:05','2013-08-20 00:56:05',' ','','','publish','open','open','','65','','','2013-08-19 20:58:14','2013-08-20 00:58:14','',0,'http://sofits.ca/?p=65',3,'nav_menu_item','',0),(71,7,'2013-08-19 20:56:05','2013-08-20 00:56:05',' ','','','publish','open','open','','71','','','2013-08-19 20:58:15','2013-08-20 00:58:15','',0,'http://sofits.ca/?p=71',9,'nav_menu_item','',0),(74,7,'2013-08-19 21:16:53','2013-08-20 01:16:53',' ','','','publish','open','open','','74','','','2013-08-19 21:16:53','2013-08-20 01:16:53','',0,'http://sofits.ca/2013/08/19/74/',10,'nav_menu_item','',0),(93,7,'2013-08-19 23:06:27','2013-08-20 03:06:27','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"http://ottawamission.com/mission-possible/\" target=\"_blank\">Mission Possible</a>: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\r\n<a href=\"http://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=8dd74c811f-ottawa_run_update_november_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-8dd74c811f-82161981\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"http://www.wqwheelers.com/\" target=\"_blank\">Canadian Ski Marathon</a>:  Feb. 7-8, 2015\r\n\r\n<a href=\"http://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet</a>: Feb. 13, 14, 15, 2015\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"http://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"http://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a title=\"cycling\" href=\"http://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','publish','open','open','','races-and-events','','','2014-11-05 07:31:11','2014-11-05 12:31:11','',0,'http://sofits.ca/?page_id=93',0,'page','',2),(94,7,'2013-08-19 23:06:27','2013-08-20 03:06:27',' ','','','publish','open','open','','94','','','2013-08-19 23:06:27','2013-08-20 03:06:27','',0,'http://sofits.ca/2013/08/19/94/',11,'nav_menu_item','',0),(95,7,'2013-08-19 23:06:27','2013-08-20 03:06:27','','RACES and EVENTS','','inherit','open','open','','93-revision-v1','','','2013-08-19 23:06:27','2013-08-20 03:06:27','',93,'http://sofits.ca/2013/08/19/93-revision-v1/',0,'revision','',0),(106,7,'2013-08-20 15:27:22','2013-08-20 19:27:22','<em><strong>Books About Running: (Do you need extra motivation to get out the door for that run?  )</strong></em>\r\n\r\nBorn to Run - McDougall  (loved this book, it kindled an urge to resume  running  after being injured)\r\n\r\nEat and Run - Jurek ( same characters, different author,  seemed like  a companion book to Born to Run)\r\n\r\nWhy I Run - Sutcliffe (local journalist, enthusiastic and self-styled -\"ordinary\" runner.)\r\n\r\nRunning with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)\r\n\r\nThe Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale  of the octogenarian nun who competes in Ironmen.)\r\n\r\n<em><strong>Books About Training, Exercise, and Aging Well:</strong></em>\r\n\r\nCross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this  - great book!  If you read only one training book, read this.)\r\n\r\nCycling Past 50 - Friel (all of his books are highly recommended, but perhaps this  is most relevant to our group)\r\n\r\nTriathlete\'s Training Bible - Friel\r\n\r\nCyclists\'s Training Bible - Friel\r\n\r\nTotal Heart Rate Training - Friel\r\n\r\nRun: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).\r\n\r\nYounger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)\r\n\r\nWhich Came First Cardio or Weights - Hutchison (a myth buster)\r\n\r\nThe Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)\r\n\r\n&nbsp;\r\n\r\n<em><strong>Food and Healthy Eating:</strong></em> Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!\r\n\r\nThe Omnivore\'s Dilemma - Pollan (the book that launched me on this journey - a must read!  I love his writing. Thank you Susan)\r\n\r\nThe China Study - Campbell (pretty compelling science  for giving up all animal protein)\r\n\r\nWhat to Eat - Nestle ( a thorough  analysis - usually scathing -  of all the food you will encounter in a food store.)\r\n\r\nDiet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)\r\n\r\nWhy We Get Fat ( you don\'t want to know what you are eating)\r\n\r\nEat and Run - Jurek\r\n\r\nPaleo Diet - Cordain/Friel\r\n\r\nFood Rules -  Pollan (a simple guide to eating healthily)\r\n\r\nWheat Belly - Davis\r\n\r\nCooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).\r\n\r\nWild Fermentation - Katz (how to bring healthy microbes back into our modern lives)\r\n\r\n&nbsp;\r\n\r\n<em><strong>Nature and Health</strong></em><em><strong>  </strong></em>We all know that exercise is more fun outdoors.  These two books confirm just HOW important it  is to our health.\r\n\r\nThe Nature Principle - Louv (\"why we need a botanical sense of place\", \"what if we take pride in our diverse and fascinating bioregion\", \"knowing who you are by where you are\" - \"the garden creates the gardener \". This book offers hope in the face of all the terrible things that are happening to our natural world.\r\n\r\nYour Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','BOOKS','','publish','open','open','','books','','','2014-01-20 08:28:07','2014-01-20 13:28:07','',0,'http://sofits.ca/?page_id=106',0,'page','',2),(107,7,'2013-08-20 15:27:22','2013-08-20 19:27:22',' ','','','publish','open','open','','107','','','2013-08-20 15:27:22','2013-08-20 19:27:22','',0,'http://sofits.ca/2013/08/20/107/',12,'nav_menu_item','',0),(108,7,'2013-08-20 15:27:22','2013-08-20 19:27:22','','INFORMATION & INSPIRATION','','inherit','open','open','','106-revision-v1','','','2013-08-20 15:27:22','2013-08-20 19:27:22','',106,'http://sofits.ca/2013/08/20/106-revision-v1/',0,'revision','',0),(109,7,'2013-08-20 20:38:16','2013-08-21 00:38:16','','Meech Ski with Rosy_0006','','inherit','open','open','','meech-ski-with-rosy_0006','','','2014-09-23 23:13:57','2014-09-24 03:13:57','',1459,'http://sofits.ca/wp-content/uploads/2013/08/Meech-Ski-with-Rosy_0006.jpg',0,'attachment','image/jpeg',0),(118,7,'2013-08-20 20:48:41','2013-08-21 00:48:41','Articles and links about training, skiing, aging well, eating nutritiously and so on....    It would be great to have a volunteer to','INFORMATION & INSPIRATION','','inherit','open','open','','106-autosave-v1','','','2013-08-20 20:48:41','2013-08-21 00:48:41','',106,'http://sofits.ca/2013/08/20/106-autosave-v1/',0,'revision','',0),(119,7,'2013-08-20 20:48:49','2013-08-21 00:48:49','Articles and links about training, skiing, aging well, eating nutritiously and so on....    It would be great to have a volunteer to compile these.','INFORMATION & INSPIRATION','','inherit','open','open','','106-revision-v1','','','2013-08-20 20:48:49','2013-08-21 00:48:49','',106,'http://sofits.ca/2013/08/20/106-revision-v1/',0,'revision','',0),(120,7,'2013-08-20 20:49:49','2013-08-21 00:49:49','Loppets, time trials, \"epic skis\", marathons, workshops, etc.','RACES and EVENTS','','inherit','open','open','','93-revision-v1','','','2013-08-20 20:49:49','2013-08-21 00:49:49','',93,'http://sofits.ca/2013/08/20/93-revision-v1/',0,'revision','',0),(223,7,'2013-09-03 13:23:14','2013-09-03 17:23:14','The main ingredients of each week\'s group training will be posted here on Sunday evenings.  This will allow you to plan ahead (get those watches and monitors all set up) or do the workout on your own if you will be away.','WEEKLY GROUP TRAINING','','inherit','closed','closed','','29-revision-v1','','','2013-09-03 13:23:14','2013-09-03 17:23:14','',29,'http://sofits.ca/2013/09/03/29-revision-v1/',0,'revision','',0),(266,7,'2013-09-03 15:52:18','2013-09-03 19:52:18','','Weeds','','inherit','closed','closed','','weeds','','','2013-09-03 15:52:18','2013-09-03 19:52:18','',0,'http://sofits.ca/wp-content/uploads/2013/09/Weeds.jpg',0,'attachment','image/jpeg',0),(272,7,'2013-09-04 07:25:01','2013-09-04 11:25:01','See each individual dates for workout locations and details.','WEEKLY GROUP TRAINING','','inherit','closed','closed','','29-revision-v1','','','2013-09-04 07:25:01','2013-09-04 11:25:01','',29,'http://sofits.ca/2013/09/04/29-revision-v1/',0,'revision','',0),(273,7,'2014-08-21 07:36:34','2014-08-21 11:36:34','<h2><span style=\"text-decoration: underline;\">Coach</span></h2>\r\nJo-Ann\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Assistant Coach (strength )\r\n</span></h2>\r\nSharon\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Coaches\'  Helpers:</span></h2>\r\nAnnemarieke,  Barbara,  Ila, Julie, Kathy,   Pat,  Penny and  Yvonne<strong>\r\n</strong>\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Volunteer Coordinator:</span></h2>\r\nAnne\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Friday Workout Advance Set-Up Crew</span></h2>\r\nElaine, Susan R, Liz S.\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Time Trial Assistants:</span></h2>\r\nBonnie, Linda, Liz R. Margaret K, Sandra, Shelley\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Ski Technique Video Team:</span></h2>\r\nBarbara, Carol and Liz R.\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">New Member Contact, and Attendance</span></h2>\r\nMarg M\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Assistant Web Master , Admin and Tech Helpers</span></h2>\r\nMary-Lou, Penny and Rosy\r\n\r\n<strong> </strong>\r\n<h2><span style=\"text-decoration: underline;\">Healthy Snack Chefs</span></h2>\r\nCary, Jan, Janey, Joanne,  Julie\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Trip Planning Team:</span></h2>\r\nBonnie, Marie-France, Mary-Lou,  Pat, Yvonne\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Scheduled Weekly Run /Ski</span></h2>\r\nFay\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Sofits Clothing:</span></h2>\r\nElaine and Meryl\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Party Hostesses and End of Year Party Planners:</span></h2>\r\nCarol, Pauline, Sandra, Susan O and  Yvonne\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Photos and Archives</span></h2>\r\nSusan R\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Newsletter, Story Keeping, Awards and Inspiration</span></h2>\r\nLinda, Susan O and Pauline\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Event Information:</span></h2>\r\nJennifer\r\n\r\n&nbsp;\r\n<h2><span style=\"text-decoration: underline;\">Technical Writer for drills and workshops</span></h2>\r\nIla\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','VOLUNTEERS 2014 2015','','publish','open','closed','paranoidskiers*','volunteers','','','2014-09-27 17:30:03','2014-09-27 21:30:03','',0,'http://sofits.ca/?page_id=273',0,'page','',28),(274,7,'2013-09-04 07:36:34','2013-09-04 11:36:34',' ','','','publish','closed','closed','','274','','','2013-09-04 07:36:34','2013-09-04 11:36:34','',0,'http://sofits.ca/2013/09/04/274/',16,'nav_menu_item','',0),(275,7,'2013-09-04 07:36:34','2013-09-04 11:36:34','(These can be changed,  just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also working on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n&nbsp;','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:36:34','2013-09-04 11:36:34','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(276,7,'2014-09-27 17:29:08','2014-09-27 21:29:08','<h2><span style=\"text-decoration: underline;\">Coach</span></h2>\nJo-Ann\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Assistant Coach (strength )\n</span></h2>\nSharon\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Coaches\'  Helpers:</span></h2>\nAnnemarieke,  Barbara,  Ila, Julie, Kathy,   Pat,  Penny and  Yvonne<strong>\n</strong>\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Volunteer Coordinator:</span></h2>\nAnne\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Friday Workout Advance Set-Up Crew</span></h2>\nElaine, Susan R, Liz S.\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Time Trial Assistants:</span></h2>\nBonnie, Linda, Liz R. Margaret K, Sandra, Shelley\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Ski Technique Video Team:</span></h2>\nBarbara, Carol and Liz R.\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">New Member Contact, and Attendance</span></h2>\nMarg M\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Assistant Web Master , Admin and Tech Helpers</span></h2>\nMary-Lou, Penny and Rosy\n\n<strong> </strong>\n<h2><span style=\"text-decoration: underline;\">Healthy Snack Chefs</span></h2>\nCary, Janey, Joanne and  Julie\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Trip Planning Team:</span></h2>\nBonnie, Marie-France, Mary-Lou,  Pat, Yvonne\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Scheduled Weekly Run /Ski</span></h2>\nFay\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Sofits Clothing:</span></h2>\nElaine and Meryl\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Party Hostesses and End of Year Party Planners:</span></h2>\nCarol, Pauline, Sandra, Susan O and  Yvonne\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Photos and Archives</span></h2>\nSusan R\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Newsletter, Story Keeping, Awards and Inspiration</span></h2>\nLinda, Susan O and Pauline\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Event Information:</span></h2>\nJennifer\n\n&nbsp;\n<h2><span style=\"text-decoration: underline;\">Technical Writer for drills and workshops</span></h2>\nIla\n\n<strong> </strong>\n\n<strong> </strong>\n\n<strong> </strong>\n\n<strong> </strong>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<strong> </strong>\n\n<strong> </strong>\n\n&nbsp;\n\n<strong> </strong>\n\n<strong> </strong>\n\n<strong> </strong>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<strong> </strong>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\np\n\np','VOLUNTEERS 2014 2015','','inherit','closed','closed','','273-autosave-v1','','','2014-09-27 17:29:08','2014-09-27 21:29:08','',273,'http://sofits.ca/2013/09/04/273-autosave-v1/',0,'revision','',0),(277,7,'2013-09-04 07:37:42','2013-09-04 11:37:42','(These can be changed,  just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n&nbsp;','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:37:42','2013-09-04 11:37:42','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(278,7,'2013-09-04 07:38:33','2013-09-04 11:38:33','(These can be changed,  just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne:  cycling coordinators','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:38:33','2013-09-04 11:38:33','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(279,7,'2013-09-04 07:40:18','2013-09-04 11:40:18','(These can be changed,  just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne:  cycling coordinators\r\n\r\nSusan Riley: archive-photographer','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:40:18','2013-09-04 11:40:18','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(280,7,'2013-09-04 07:42:06','2013-09-04 11:42:06','(Anything here can be changed,   just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne:  cycling coordinators\r\n\r\nSusan Riley: archive-photographer\r\n\r\nMary Lou: waivers and forms','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:42:06','2013-09-04 11:42:06','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(281,7,'2013-09-04 07:45:55','2013-09-04 11:45:55','(Anything here can be changed,   just a working list)\r\n\r\nKathy:  Assistant coach in the event that I am ill\r\n\r\nSharon: consultant on everything related to general fitness, also cordinating on a possible bike tour for next summer\r\n\r\nMargaret King:  Coordinator for runs, and assistant for time trials.\r\n\r\nRosy: Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\nMeryl:  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\nAnne and Yvonne:  cycling coordinators\r\n\r\nSusan Riley: archive-photographer\r\n\r\nMary Lou: waivers and forms\r\n\r\nIla:\r\n\r\nSusan O-N:\r\n\r\nMarg M:\r\n\r\nLynette:\r\n\r\nPauline:\r\n\r\nMichele:\r\n\r\n&nbsp;','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:45:55','2013-09-04 11:45:55','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(282,7,'2013-09-04 07:53:07','2013-09-04 11:53:07','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','Volunteers','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:53:07','2013-09-04 11:53:07','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(283,7,'2013-09-04 07:54:20','2013-09-04 11:54:20','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:54:20','2013-09-04 11:54:20','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(284,7,'2013-09-04 07:54:32','2013-09-04 11:54:32','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:54:32','2013-09-04 11:54:32','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(285,7,'2013-09-04 07:55:22','2013-09-04 11:55:22','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance?<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 07:55:22','2013-09-04 11:55:22','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(288,7,'2013-09-04 07:59:51','2013-09-04 11:59:51',' ','','','publish','closed','closed','','288','','','2013-09-04 07:59:51','2013-09-04 11:59:51','',0,'http://sofits.ca/2013/09/04/288/',17,'nav_menu_item','',0),(291,7,'2013-09-04 15:37:37','2013-09-04 19:37:37','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating on a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms?\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance?<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary: nutrition workshop?\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 15:37:37','2013-09-04 19:37:37','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(292,7,'2013-09-04 15:37:53','2013-09-04 19:37:53','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating  a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms?\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Susan O-N:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance?<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Pauline:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\nJulie\r\n\r\nJoanne\r\n\r\nCary: nutrition workshop?\r\n\r\nCarol\r\n\r\nBea\r\n\r\nJaney\r\n\r\nPenny\r\n\r\nEllie','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-04 15:37:53','2013-09-04 19:37:53','',273,'http://sofits.ca/2013/09/04/273-revision-v1/',0,'revision','',0),(296,7,'2013-09-05 16:49:14','2013-09-05 20:49:14','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating  a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Julie:</strong>\r\n\r\n<strong>Cary:</strong> nutrition workshop?\r\n\r\n<strong>Susan O-H:</strong>\r\n\r\nBea\r\n\r\nEllie\r\n\r\n<strong>Janey:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-05 16:49:14','2013-09-05 20:49:14','',273,'http://sofits.ca/2013/09/05/273-revision-v1/',0,'revision','',0),(297,7,'2013-09-05 16:51:38','2013-09-05 20:51:38','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating  a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Pat: </strong>downhill ski clinic\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Julie:</strong>\r\n\r\n<strong>Cary:</strong> nutrition workshop?\r\n\r\n<strong>Susan O-H:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\nBea\r\n\r\nEllie\r\n\r\nJoanne<strong>\r\n</strong>\r\n\r\nCarol\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-05 16:51:38','2013-09-05 20:51:38','',273,'http://sofits.ca/2013/09/05/273-revision-v1/',0,'revision','',0),(298,7,'2013-09-05 19:36:54','2013-09-05 23:36:54','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am ill - YAY!\r\n\r\n<strong>Sharon:</strong> consultant and helper on everything fitness related, also coordinating  a possible bike tour for next summer\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims, and general tech teacher for posting Facebook events.\r\n\r\n<strong>Pat: </strong>downhill ski clinic\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  cycling coordinator\r\n\r\n<strong>Susan R:</strong> archive-photographer\r\n\r\n<strong>Mary Lou:</strong> waivers and forms\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Julie: </strong>snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary:</strong> nutrition workshop?\r\n\r\n<strong>Susan O-H:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\nBea: Assist with classic technique\r\n\r\nEllie\r\n\r\nJoanne<strong>\r\n</strong>\r\n\r\nCarol\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-05 19:36:54','2013-09-05 23:36:54','',273,'http://sofits.ca/2013/09/05/273-revision-v1/',0,'revision','',0),(319,7,'2013-09-07 07:44:06','2013-09-07 11:44:06','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST THEN RUNS OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, weeks of Dec 9 - 30</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SOFITS-GENERIC-2013-BUILD-1.pdf\">BUILD 1 for SKIS FIRST</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Ski-Waxing-Updated-Dec-9-2013.pdf\">SKI WAXING Updated Dec 9 2013</a>  (Thanks, Ila!)\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PLANS & WAXING','','publish','open','closed','paranoidskiers*','training-plans','','','2014-03-14 09:58:26','2014-03-14 13:58:26','',0,'http://sofits.ca/?page_id=319',0,'page','',4),(321,7,'2013-09-07 07:36:26','2013-09-07 11:36:26','<a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\">SOFITS GENERIC BASE1 Sept to Oct 20</a>','Generic Training Plans','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:36:26','2013-09-07 11:36:26','',319,'http://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(322,7,'2013-09-07 07:44:06','2013-09-07 11:44:06',' ','','','publish','closed','closed','','322','','','2013-09-07 07:44:06','2013-09-07 11:44:06','',0,'http://sofits.ca/2013/09/07/322/',18,'nav_menu_item','',0),(323,7,'2013-09-07 07:44:06','2013-09-07 11:44:06','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\">SOFITS GENERIC BASE1 Sept 9 to Oct 20</a>','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:44:06','2013-09-07 11:44:06','',319,'http://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(325,7,'2013-09-07 07:46:45','2013-09-07 11:46:45','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-07 07:46:45','2013-09-07 11:46:45','',319,'http://sofits.ca/2013/09/07/319-revision-v1/',0,'revision','',0),(334,7,'2013-09-09 10:37:59','2013-09-09 14:37:59','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Susan O-H:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Joanne:\r\n</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-09 10:37:59','2013-09-09 14:37:59','',273,'http://sofits.ca/2013/09/09/273-revision-v1/',0,'revision','',0),(340,7,'2013-09-10 08:11:41','2013-09-10 12:11:41','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila:</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Lynette:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Joanne:\r\n</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-10 08:11:41','2013-09-10 12:11:41','',273,'http://sofits.ca/2013/09/10/273-revision-v1/',0,'revision','',0),(346,7,'2014-09-30 08:35:27','2014-09-30 12:35:27','Many of our practices will be in a format similar to  this:\r\n\r\n<span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Warm Up:</b></span></span></span></span></span>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2,  ski-striding with poles. This is not a group run, a tempo workout, and especially not a race. </span></span></span></p>\r\n<span style=\"font-size: medium;\">Be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. </span>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\"><b>http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast</b></a></span></span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face. </span></span></span></p>\r\n<p lang=\"en-US\">**********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Strength:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>RUN</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> to the next station quickly and be ready to start the next exercise </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>BEFORE YOU HEAR “GO</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\">”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! </span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Technique Drills:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Just like it sounds. </span></span></span></span>\r\n\r\n*********************************************************************************************************\r\n\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Main Set - Hillwork :</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>WITH PERFECT SKI TECHNIQUE</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\r\n</span></span></span></span>\r\n\r\n<strong><span style=\"font-size: medium;\"><a href=\"http://www.youtube.com/watch?v=LzlGkpAL5ec\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">http://www.youtube.com/watch?v=LzlGkpAL5ec</span></span></span></span></a></span></strong>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.</span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Here is a simple primer on heart rate training zones. </span></span></span></p>\r\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><strong><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"http://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482\">http://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482</a></span></span></span></strong></span></p>\r\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">(Note: skiers usually do not use pacing as runners do, as  snow conditions are highly variable )</span></span></span></p>\r\n<p lang=\"en-US\">*********************************************************************************************************</p>\r\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Stretches and Cooldown</b></span></span></span><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">:</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT SOFITS\' WORKOUTS','','publish','closed','closed','','sofits-workouts','','','2014-09-30 16:48:24','2014-09-30 20:48:24','',0,'http://sofits.ca/?page_id=346',0,'page','',0),(347,7,'2013-09-10 08:35:27','2013-09-10 12:35:27',' ','','','publish','closed','closed','','347','','','2013-09-10 08:35:27','2013-09-10 12:35:27','',0,'http://sofits.ca/2013/09/10/347/',17,'nav_menu_item','',0),(348,7,'2013-09-10 08:35:27','2013-09-10 12:35:27','Each week\'s specific workout will be posted here so that you can do it on your own if you happened to miss the class.','Weekly Workout','','inherit','closed','closed','','346-revision-v1','','','2013-09-10 08:35:27','2013-09-10 12:35:27','',346,'http://sofits.ca/2013/09/10/346-revision-v1/',0,'revision','',0),(349,7,'2013-09-10 08:36:15','2013-09-10 12:36:15','Each week\'s specific workout will be posted here so that you can do it on your own if you happened to miss the class.','WEEKLY WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-10 08:36:15','2013-09-10 12:36:15','',346,'http://sofits.ca/2013/09/10/346-revision-v1/',0,'revision','',0),(363,7,'2013-09-11 07:54:53','2013-09-11 11:54:53',' ','','','publish','closed','closed','','363','','','2013-09-11 07:54:53','2013-09-11 11:54:53','',0,'http://sofits.ca/2013/09/11/363/',19,'nav_menu_item','',0),(422,7,'2013-09-20 14:49:14','2013-09-20 18:49:14','','Sept 27','','publish','closed','closed','','sept-27','','','2013-09-20 14:49:14','2013-09-20 18:49:14','',0,'http://sofits.ca/?post_type=event&#038;p=422',0,'event','',0),(423,7,'2013-09-20 14:49:14','2013-09-20 18:49:14','','Lac Bourgeois Parking Lot','','publish','closed','closed','','lac-bourgeois-parking-lot','','','2013-09-20 14:49:14','2013-09-20 18:49:14','',0,'http://sofits.ca/locations/lac-bourgeois-parking-lot/',0,'location','',0),(441,7,'2013-09-20 20:49:52','2013-09-21 00:49:52','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writing<strong>?\r\n</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-20 20:49:52','2013-09-21 00:49:52','',273,'http://sofits.ca/2013/09/20/273-revision-v1/',0,'revision','',0),(442,7,'2013-09-20 20:50:19','2013-09-21 00:50:19','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','closed','closed','','273-revision-v1','','','2013-09-20 20:50:19','2013-09-21 00:50:19','',273,'http://sofits.ca/2013/09/20/273-revision-v1/',0,'revision','',0),(491,7,'2013-09-21 13:05:27','2013-09-21 17:05:27','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:05:27','2013-09-21 17:05:27','',319,'http://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(492,7,'2013-09-21 13:06:16','2013-09-21 17:06:16','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:06:16','2013-09-21 17:06:16','',319,'http://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(493,7,'2013-09-21 13:07:44','2013-09-21 17:07:44','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20</span></a></span></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','closed','closed','','319-revision-v1','','','2013-09-21 13:07:44','2013-09-21 17:07:44','',319,'http://sofits.ca/2013/09/21/319-revision-v1/',0,'revision','',0),(496,7,'2013-09-21 14:36:08','2013-09-21 18:36:08','[yop_poll id=\"12\"]','WEEKLY WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:36:08','2013-09-21 18:36:08','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(497,7,'2013-09-21 14:37:47','2013-09-21 18:37:47','[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:37:47','2013-09-21 18:37:47','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(498,7,'2014-09-30 16:48:16','2014-09-30 20:48:16','Many of our practices will be in a format similar to  this:\n\n<span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Warm Up:</b></span></span></span></span></span>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">It’s important to warm up gradually, especially as we get older. Start slowly in zone 1-2,  ski-striding with poles. This is not a group run, a tempo workout, and especially not a race. </span></span></span></p>\n<span style=\"font-size: medium;\">Be able to chat. Work up a light sweat only, and save your big bucks for the hill workout.. If you feel your group is too slow or too fast, feel free to switch groups or simply do your own workout. </span>\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\"><b>http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast</b></a></span></span></span></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">After 10 min of easy ski-walking, throw in some sprints without poles, 10-15 seconds “all out” - with quick feet.. Be sure to slow down again after the 10-15 seconds. Alternately you could ski-bound with poles for 10-15 seconds. </span></span></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Toss in some “double poling”, lunges, straight leg marching, skipping, backwards walking ( or jogging) or anything else you can think of. The idea is to get warmed up and limbered up, but not to arrive back tired or red in the face. </span></span></span></p>\n<p lang=\"en-US\">**********************************************************************************************************</p>\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Strength:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> This will often be a circuit, and will change slightly each week, gradually getting more difficult and longer. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>RUN</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> to the next station quickly and be ready to start the next exercise </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>BEFORE YOU HEAR “GO</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\">”. Several of the exercises are there to keep us warm when the weather gets cooler; rope skipping, jumping jacks and high knee running. Feel free to do these vigorously! </span></span></span></span>\n\n*********************************************************************************************************\n\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Technique Drills:</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Just like it sounds. </span></span></span></span>\n\n*********************************************************************************************************\n\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Main Set - Hillwork :</b></span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Here is where you can challenge yourself. Each week we have a different way of incorporating intensity, either a natural interval circuit or prescribed intervals, the difficulty increasing as we approach the ski season. Each person should work at her own level. Talking is not recommended except on the recovery intervals (when there are prescribed intervals). The idea is to work at the specified intensity </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><b>WITH PERFECT SKI TECHNIQUE</b></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> for a certain amount of time. When your technique falters you are finished the workout! And if you are just running, it doesn’t count ! Here is what ski striding/ski-bounding looks like:\n</span></span></span></span>\n\n<strong><span style=\"font-size: medium;\"><a href=\"http://www.youtube.com/watch?v=LzlGkpAL5ec\"><span style=\"color: #0000ff;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">http://www.youtube.com/watch?v=LzlGkpAL5ec</span></span></span></span></a></span></strong>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Monitor YOUR level of exertion rather than keeping up with someone who is interesting to talk to. More is not always better. In fact, working at a high level week after week is a sure way to burn out. If you need to go to bed when you get home, and don’t feel up to any exercise the next day, you have overreached. If you return home feeling the workout was too easy, go harder next time! Our group has a huge range of of age and experience, from Ironwomen to new or non-runners, and an impressive variety of strengths and abilities. Consider this part of the workout an individual activity.</span></span></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">Here is a simple primer on heart rate training zones. </span></span></span></p>\n<p lang=\"en-US\"><span style=\"text-decoration: underline;\"><strong><span style=\"color: #000000; text-decoration: underline;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\"><a href=\"http://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482\">http://running.competitor.com/2014/02/training/running-101-running-with-a-heart-rate-monitor_22482</a></span></span></span></strong></span></p>\n<p lang=\"en-US\"><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span style=\"font-size: medium;\">(Note: skiers usually do not use pacing as runners do, as  snow conditions  )</span></span></span></p>\n<p lang=\"en-US\">*********************************************************************************************************</p>\n<span style=\"font-size: medium;\"><span style=\"color: #ff6600;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\"><b>Stretches and Cooldown</b></span></span></span><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"><span style=\"text-decoration: underline;\">:</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: Times New Roman,serif;\"><span lang=\"en-US\"> Be sure to finish your main set on time, so that you will have time to cool down, stretch, drink and eat a healthy snack before folding yourself into your car for a long drive home. </span></span></span></span>','ABOUT SOFITS\' WORKOUTS','','inherit','closed','closed','','346-autosave-v1','','','2014-09-30 16:48:16','2014-09-30 20:48:16','',346,'http://sofits.ca/2013/09/21/346-autosave-v1/',0,'revision','',0),(500,7,'2013-09-21 14:44:10','2013-09-21 18:44:10','<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-19.pdf\">Workout of Sept 19</a>\r\n\r\n[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:44:10','2013-09-21 18:44:10','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(501,7,'2013-09-21 14:44:47','2013-09-21 18:44:47','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-19.pdf\">Workout of Sept 19</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','WHAT YOU MISSED THIS WEEK','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:44:47','2013-09-21 18:44:47','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(502,7,'2013-09-21 14:47:26','2013-09-21 18:47:26','','Workout of September 19 2013','What you missed','inherit','closed','closed','','workout-of-september-19-2013','','','2013-09-21 14:47:26','2013-09-21 18:47:26','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf',0,'attachment','application/pdf',0),(503,7,'2013-09-21 14:48:28','2013-09-21 18:48:28','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Workout of September 19 2013</a> </strong>\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:48:28','2013-09-21 18:48:28','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(504,7,'2013-09-21 14:48:36','2013-09-21 18:48:36','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Workout of September 19 2013</a> </strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:48:36','2013-09-21 18:48:36','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(505,7,'2013-09-21 14:49:08','2013-09-21 18:49:08','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','IN CASE YOU MISSED A WORKOUT','','inherit','closed','closed','','346-revision-v1','','','2013-09-21 14:49:08','2013-09-21 18:49:08','',346,'http://sofits.ca/2013/09/21/346-revision-v1/',0,'revision','',0),(520,7,'2013-09-23 16:50:59','2013-09-23 20:50:59','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','closed','closed','','346-revision-v1','','','2013-09-23 16:50:59','2013-09-23 20:50:59','',346,'http://sofits.ca/2013/09/23/346-revision-v1/',0,'revision','',0),(521,7,'2013-09-23 17:11:52','2013-09-23 21:11:52','[yop_poll id=\"13\"]','RACES and EVENTS','','inherit','closed','closed','','93-revision-v1','','','2013-09-23 17:11:52','2013-09-23 21:11:52','',93,'http://sofits.ca/2013/09/23/93-revision-v1/',0,'revision','',0),(542,7,'2013-09-12 20:54:45','2013-09-13 00:54:45','I am reposting this - although you hopefully all read it when it was first  posted  in early September - note #6 in particular.  A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','publish','closed','closed','','for-this-year','','','2013-11-18 13:36:49','2013-11-18 18:36:49','',0,'http://sofits.ca/?p=542',0,'post','',0),(543,7,'2013-09-26 20:54:45','2013-09-27 00:54:45','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that.  If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','FOR THIS YEAR','','inherit','closed','closed','','542-revision-v1','','','2013-09-26 20:54:45','2013-09-27 00:54:45','',542,'http://sofits.ca/2013/09/26/542-revision-v1/',0,'revision','',0),(545,7,'2013-09-27 07:48:39','0000-00-00 00:00:00','','Archive of Training Sessions','','draft','open','closed','','','','','2013-09-27 07:48:39','2013-09-27 11:48:39','',0,'http://sofits.ca/?page_id=545',0,'page','',0),(549,7,'2013-09-27 08:10:36','2013-09-27 12:10:36','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything unrelated, personal or chatty will be deleted )','COMMENTS','','publish','open','closed','','comments','','','2013-09-27 08:14:55','2013-09-27 12:14:55','',0,'http://sofits.ca/?p=549',0,'post','',0),(550,7,'2013-09-27 08:10:36','2013-09-27 12:10:36','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  Anything personal or chatty will be deleted.','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:10:36','2013-09-27 12:10:36','',549,'http://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(551,7,'2013-09-27 08:12:12','2013-09-27 12:12:12','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-autosave-v1','','','2013-09-27 08:12:12','2013-09-27 12:12:12','',549,'http://sofits.ca/2013/09/27/549-autosave-v1/',0,'revision','',0),(552,7,'2013-09-27 08:12:25','2013-09-27 12:12:25','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:12:25','2013-09-27 12:12:25','',549,'http://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(553,7,'2013-09-27 08:14:55','2013-09-27 12:14:55','After some thought I\'m experimenting with opening this site to comments.  With the controls we have in place (no search engines, and the  password) it\'s much more private than Facebook, and more importantly, things can be deleted if we wish - unlike Facebook.  Please keep comments  short, pithy and related directly to the post or page.  (Anything unrelated, personal or chatty will be deleted )','COMMENTS','','inherit','open','closed','','549-revision-v1','','','2013-09-27 08:14:55','2013-09-27 12:14:55','',549,'http://sofits.ca/2013/09/27/549-revision-v1/',0,'revision','',0),(554,7,'2013-09-27 08:15:34','2013-09-27 12:15:34','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that.  If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-09-27 08:15:34','2013-09-27 12:15:34','',542,'http://sofits.ca/2013/09/27/542-revision-v1/',0,'revision','',0),(557,7,'2013-09-27 16:18:20','2013-09-27 20:18:20','','Workout of Sept 26 2013','','inherit','open','closed','','workout-of-sept-26-2013','','','2013-09-27 16:18:20','2013-09-27 20:18:20','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf',0,'attachment','application/pdf',0),(558,7,'2013-09-27 16:19:31','2013-09-27 20:19:31','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  26 2013</a></strong>\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-09-27 16:19:31','2013-09-27 20:19:31','',346,'http://sofits.ca/2013/09/27/346-revision-v1/',0,'revision','',0),(560,7,'2013-09-27 16:20:39','2013-09-27 20:20:39','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  26 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-09-27 16:20:39','2013-09-27 20:20:39','',346,'http://sofits.ca/2013/09/27/346-revision-v1/',0,'revision','',0),(561,7,'2013-11-11 10:29:10','2013-11-11 15:29:10','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SUSAN O\'s POTLUCK  Sat. Nov.  17, 11:00 am','','publish','closed','closed','','november-potluck','','','2013-11-11 10:33:52','2013-11-11 15:33:52','',0,'http://sofits.ca/?p=561',0,'post','',0),(562,7,'2013-09-27 20:05:10','2013-09-28 00:05:10','<div>\"Hi!</div>\r\n<div>My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet.  Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".</div>\r\n<div>Susan</div>\r\n<div></div>','November Potluck','','inherit','open','closed','','561-revision-v1','','','2013-09-27 20:05:10','2013-09-28 00:05:10','',561,'http://sofits.ca/2013/09/27/561-revision-v1/',0,'revision','',0),(563,7,'2013-09-27 20:16:35','2013-09-28 00:16:35','<div>\"Hi!</div>\r\n<div>My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet.  Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".</div>\r\n<div>Susan</div>\r\n<div></div>','NOVEMBER POTLUCK','','inherit','open','closed','','561-revision-v1','','','2013-09-27 20:16:35','2013-09-28 00:16:35','',561,'http://sofits.ca/2013/09/27/561-revision-v1/',0,'revision','',0),(577,7,'2013-10-01 11:02:37','2013-10-01 15:02:37','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-01 11:02:37','2013-10-01 15:02:37','',346,'http://sofits.ca/2013/10/01/346-revision-v1/',0,'revision','',0),(593,7,'2013-10-05 07:55:02','2013-10-05 11:55:02','','Workout of Oct 3 2013','','inherit','open','closed','','workout-of-oct-3-2013','','','2013-10-05 07:55:02','2013-10-05 11:55:02','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf',0,'attachment','application/pdf',0),(594,7,'2013-10-05 07:56:02','2013-10-05 11:56:02','<strong> <a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-05 07:56:02','2013-10-05 11:56:02','',346,'http://sofits.ca/2013/10/05/346-revision-v1/',0,'revision','',0),(596,7,'2013-10-05 07:59:29','2013-10-05 11:59:29','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><span style=\"color: #0000ff;\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-BASE1-Sept-to-Oct-20.pdf\"><span style=\"color: #0000ff;\">GENERIC  TRAINING PLAN BASE 1 Sept 7 to Oct 20 (note - the dates are wrong on all but the first week!)</span></a></span></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 07:59:29','2013-10-05 11:59:29','',319,'http://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(597,7,'2013-10-05 08:01:43','2013-10-05 12:01:43','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 08:01:43','2013-10-05 12:01:43','',319,'http://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(598,7,'2013-10-05 08:04:25','2013-10-05 12:04:25','','SOFITS GENERIC 2013 BASE1','','inherit','open','closed','','sofits-generic-2013-base1','','','2013-10-05 08:04:25','2013-10-05 12:04:25','',319,'http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-2013-BASE1.pdf',0,'attachment','application/pdf',0),(599,7,'2013-10-05 08:05:11','2013-10-05 12:05:11','This is a very general outline of things to incorporate during each week\'s training.  How you do it is up to you, and the hours put in will vary from person to person, depending on your fitness level and previous experience.  It is important to start \"where you are at\", and to alternate harder and easier days, as well as harder and easier weeks.  Plan one day off a week.   The Friday sessions will include one strength workout, plyometrics, technique drills and of course hill work and other intensity training.   The specifics of each training session will be posted after we have met, in case you have missed it and wish to do it on your own.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/SOFITS-GENERIC-2013-BASE1.pdf\">SOFITS GENERIC 2013 BASE1 :September 16 to October 13</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"11\"]','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-05 08:05:11','2013-10-05 12:05:11','',319,'http://sofits.ca/2013/10/05/319-revision-v1/',0,'revision','',0),(606,7,'2013-10-06 16:11:14','2013-10-06 20:11:14','<div>\"Hi!</div>\r\n<div>My name is Susan Overholt-Newton and I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, in Blackburn Hamlet.  Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well\".</div>\r\n<div>Susan</div>\r\n<div></div>','November Potluck','','inherit','open','closed','','561-revision-v1','','','2013-10-06 16:11:14','2013-10-06 20:11:14','',561,'http://sofits.ca/2013/10/06/561-revision-v1/',0,'revision','',0),(612,7,'2013-10-08 10:44:03','2013-10-08 14:44:03','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne: </strong> snacks with Julie\r\n\r\n<strong>Michele:</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n<strong>Sandra:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-08 10:44:03','2013-10-08 14:44:03','',273,'http://sofits.ca/2013/10/08/273-revision-v1/',0,'revision','',0),(615,7,'2013-10-08 11:00:32','2013-10-08 15:00:32','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    I would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.  Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us.  There have been one or two occasions (winter storms, internet failures and facebook weirdness) when this would have been very handy.','Co-op and the LIST','','publish','open','closed','','co-op-and-the-list','','','2013-10-10 19:35:54','2013-10-10 23:35:54','',0,'http://sofits.ca/?p=615',0,'post','',3),(616,7,'2013-10-08 11:00:32','2013-10-08 15:00:32','I have revised the list and removed those jobs that were \"taken\".   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love someone to spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to to have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulous, but when I stopped doing it, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 11:00:32','2013-10-08 15:00:32','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(617,7,'2013-10-08 11:06:27','2013-10-08 15:06:27','I have revised the list and removed those jobs that were \"taken\".   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love someone to spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulous, but when I stopped doing it, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 11:06:27','2013-10-08 15:06:27','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(618,7,'2013-10-10 19:35:03','2013-10-10 23:35:03','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    I would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.  Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us.  There have been one or two occasions (winter storms and internet failures) when this wou','Co-op and the LIST','','inherit','open','closed','','615-autosave-v1','','','2013-10-10 19:35:03','2013-10-10 23:35:03','',615,'http://sofits.ca/2013/10/08/615-autosave-v1/',0,'revision','',0),(619,7,'2013-10-08 15:06:24','2013-10-08 19:06:24','I have revised the co-op list  and removed those jobs that were \"taken\".   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love it if someone would  spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 15:06:24','2013-10-08 19:06:24','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(620,7,'2013-10-08 15:07:19','2013-10-08 19:07:19','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    Personally I would love it if someone would  spearhead some research into a  ski trip in the winter - perhaps Papineau Labelle or Mont Ste. Anne.    Similarly it would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-08 15:07:19','2013-10-08 19:07:19','',615,'http://sofits.ca/2013/10/08/615-revision-v1/',0,'revision','',0),(622,7,'2013-10-10 09:31:09','2013-10-10 13:31:09','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne: </strong> Snacks with Julie\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Cary:</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Carol:</strong>\r\n\r\n<strong>Sandra:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-10 09:31:09','2013-10-10 13:31:09','',273,'http://sofits.ca/2013/10/10/273-revision-v1/',0,'revision','',0),(623,7,'2013-10-23 09:01:47','2013-10-23 13:01:47','<div></div>\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\nSusan\n613 824 2091\n\n&nbsp;\n\n&nbsp;','ovember Potluck Nov. 17 !','','inherit','open','closed','','561-autosave-v1','','','2013-10-23 09:01:47','2013-10-23 13:01:47','',561,'http://sofits.ca/2013/10/10/561-autosave-v1/',0,'revision','',0),(624,7,'2013-10-10 10:30:27','2013-10-10 14:30:27','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event,  please RSVP there or write a comment below, so that Susan knows how many are coming . )\r\n\r\n&nbsp;','November Potluck!','','inherit','open','closed','','561-revision-v1','','','2013-10-10 10:30:27','2013-10-10 14:30:27','',561,'http://sofits.ca/2013/10/10/561-revision-v1/',0,'revision','',0),(627,7,'2013-10-10 11:21:26','2013-10-10 15:21:26','There is so little interest in this, I will not bother posting any more of these.  However if it is something that interests you, speak to me about it.\r\n\r\n&nbsp;','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-10 11:21:26','2013-10-10 15:21:26','',319,'http://sofits.ca/2013/10/10/319-revision-v1/',0,'revision','',0),(632,7,'2013-10-10 16:43:02','2013-10-10 20:43:02',' ','','','publish','open','closed','','632','','','2013-10-10 16:43:02','2013-10-10 20:43:02','',0,'http://sofits.ca/2013/10/10/632/',15,'nav_menu_item','',0),(634,7,'2013-10-12 16:45:35','2013-10-12 20:45:35','<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','Sofits at the Top of Penguin','','publish','open','closed','','sofits-at-the-top-of-penguin','','','2013-11-18 13:35:42','2013-11-18 18:35:42','',0,'http://sofits.ca/?p=634',0,'post','',0),(635,7,'2013-10-10 16:44:46','2013-10-10 20:44:46','','Sofits-Oct-10-2013','','inherit','open','closed','','sofits-oct-10-2013','','','2013-10-10 16:44:46','2013-10-10 20:44:46','',634,'http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg',0,'attachment','image/jpeg',0),(636,7,'2013-10-10 16:45:35','2013-10-10 20:45:35','<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','Sofits at the Top of Penguin','','inherit','open','closed','','634-revision-v1','','','2013-10-10 16:45:35','2013-10-10 20:45:35','',634,'http://sofits.ca/2013/10/10/634-revision-v1/',0,'revision','',0),(637,7,'2013-10-10 19:35:54','2013-10-10 23:35:54','I have revised the co-op list  and removed the things that are spoken for.   Several names are still blank on the list.  Feel free to come up with something that is not on the list, as long as it is useful to me or to the group.    I would be fantastic to  have several yurt trips organized in the park.  I have organized these in the past, and the trips were fabulously fun, but when I stopped organizing them, the trips didn\'t happen.  Also it would be very useful if someone would collect phone numbers and emails, and print one out for each of us.  There have been one or two occasions (winter storms, internet failures and facebook weirdness) when this would have been very handy.','Co-op and the LIST','','inherit','open','closed','','615-revision-v1','','','2013-10-10 19:35:54','2013-10-10 23:35:54','',615,'http://sofits.ca/2013/10/10/615-revision-v1/',0,'revision','',0),(638,7,'2013-10-10 19:38:01','2013-10-10 23:38:01','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong>Organize Winter ski trip (to MSA?)<strong>\r\n</strong>\r\n\r\n<strong>Janey:</strong>\r\n\r\n<strong>Sandra:</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-10 19:38:01','2013-10-10 23:38:01','',273,'http://sofits.ca/2013/10/10/273-revision-v1/',0,'revision','',0),(647,7,'2013-10-07 08:41:40','2013-10-07 12:41:40','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.  To see how fetching the short tees are, check out the photo !\r\n\r\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','publish','open','closed','','order-your-sofits-shirts-now','','','2013-10-23 09:02:53','2013-10-23 13:02:53','',0,'http://sofits.ca/?p=647',0,'post','',14),(648,7,'2013-10-11 08:41:40','2013-10-11 12:41:40','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.\r\n\r\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order your SOFITS shirts, now!','','inherit','open','closed','','647-revision-v1','','','2013-10-11 08:41:40','2013-10-11 12:41:40','',647,'http://sofits.ca/2013/10/11/647-revision-v1/',0,'revision','',0),(649,7,'2013-10-11 08:43:17','2013-10-11 12:43:17','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.  To see how fetching the short tees are, check the\n\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\n\nShort Tee\n$19.50 plus tax\n\nLong Tee with logo on front, and Sofits name on back\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','inherit','open','closed','','647-autosave-v1','','','2013-10-11 08:43:17','2013-10-11 12:43:17','',647,'http://sofits.ca/2013/10/11/647-autosave-v1/',0,'revision','',0),(650,7,'2013-10-11 08:43:30','2013-10-11 12:43:30','We have decided to keep it simple.   The short sleeved shirts will remain as is (logo on the front, not on the back), but the long ones will have the additional plain name on the back.  To see how fetching the short tees are, check out the photo !\r\n\r\nThe deadline for ordering is <span style=\"text-decoration: underline;\"><strong>Thursday October 17</strong></span>.  To order, use the comment form below, and be sure to specify the size you would like.  If you are not sure about the size, you can add that in on Friday, when there will be one additional chance to try them on.  But please place your order before that, to give Meryl a heads up with numbers.   Meryl, do we need a minimum number to order either of these items?\r\n\r\nShort Tee\r\n$19.50 plus tax\r\n\r\nLong Tee with logo on front, and Sofits name on back\r\n$$38.50 plus tax','Order SOFITS SHIRTS, now!','','inherit','open','closed','','647-revision-v1','','','2013-10-11 08:43:30','2013-10-11 12:43:30','',647,'http://sofits.ca/2013/10/11/647-revision-v1/',0,'revision','',0),(651,7,'2013-10-11 08:50:15','2013-10-11 12:50:15','Please leave a comment if you are interested in creating your own personal training plan.\r\n\r\n&nbsp;','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-11 08:50:15','2013-10-11 12:50:15','',319,'http://sofits.ca/2013/10/11/319-revision-v1/',0,'revision','',0),(652,7,'2013-10-14 16:46:19','2013-10-14 20:46:19','','Workout of  Oct10 2013','','inherit','open','closed','','workout-of-oct10-2013','','','2013-10-14 16:46:19','2013-10-14 20:46:19','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf',0,'attachment','application/pdf',0),(653,7,'2013-10-14 16:46:47','2013-10-14 20:46:47','<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-14 16:46:47','2013-10-14 20:46:47','',346,'http://sofits.ca/2013/10/14/346-revision-v1/',0,'revision','',0),(654,7,'2013-10-14 16:47:00','2013-10-14 20:47:00','<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-14 16:47:00','2013-10-14 20:47:00','',346,'http://sofits.ca/2013/10/14/346-revision-v1/',0,'revision','',0),(658,7,'2013-10-14 16:52:54','2013-10-14 20:52:54','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 10 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event,  please RSVP there, so that Susan knows who is  coming . )\r\n\r\n&nbsp;','November Potluck!','','inherit','open','closed','','561-revision-v1','','','2013-10-14 16:52:54','2013-10-14 20:52:54','',561,'http://sofits.ca/2013/10/14/561-revision-v1/',0,'revision','',0),(659,7,'2013-10-14 16:57:24','2013-10-14 20:57:24','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong>Organize Winter ski trip (to MSA?)<strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Help organize ski trips and/or help with time trials.<strong>\r\n</strong>\r\n\r\n<strong>Sandra: </strong>Type and distribute a list of names with phone numbers and emails?<strong>\r\n</strong>\r\n\r\n&nbsp;','THE LIST','','inherit','open','closed','','273-revision-v1','','','2013-10-14 16:57:24','2013-10-14 20:57:24','',273,'http://sofits.ca/2013/10/14/273-revision-v1/',0,'revision','',0),(660,7,'2013-10-15 11:13:57','2013-10-15 15:13:57','If you would like some help in creating your own training plan, we are meeting on Saturday, October 19, at my house in Chelsea.   11:00 a.m. with a possible run first, if there is interest.    Bring a calendar or datebook and have a rough idea of how many hours you have trained over the last year, not counting walking.\r\n\r\n&nbsp;','GENERIC TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-15 11:13:57','2013-10-15 15:13:57','',319,'http://sofits.ca/2013/10/15/319-revision-v1/',0,'revision','',0),(661,7,'2013-10-15 11:14:31','2013-10-15 15:14:31','If you would like some help in creating your own training plan, we are meeting on Saturday, October 19, at my house in Chelsea.   11:00 a.m. with a possible run first, if there is interest.    Bring a calendar or datebook and have a rough idea of how many hours you have trained over the last year, not counting walking.\r\n\r\n&nbsp;','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-15 11:14:31','2013-10-15 15:14:31','',319,'http://sofits.ca/2013/10/15/319-revision-v1/',0,'revision','',0),(666,7,'2013-10-18 16:19:46','2013-10-18 20:19:46','','Workout of Oct 18 2013','','inherit','open','closed','','workout-of-oct-18-2013','','','2013-10-18 16:19:46','2013-10-18 20:19:46','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf',0,'attachment','application/pdf',0),(667,7,'2013-10-18 16:20:22','2013-10-18 20:20:22','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-18 16:20:22','2013-10-18 20:20:22','',346,'http://sofits.ca/2013/10/18/346-revision-v1/',0,'revision','',0),(668,7,'2013-10-27 08:13:38','2013-10-27 12:13:38','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday.  Nov. 2,   2:00- 4:30  pm at Yvonne\'s house in Chelsea\r\n</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">The address is 23 Muskoka Road. </span></strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">819-827-6311\r\n</span></strong></span>\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"color: #000000;\">(Note: Yvonne suggests taking an <strong>antihistamine</strong> if you are allergic to cats.)</span></span></strong><span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">\r\n</span></strong></span>\r\n\r\nThis is who I have on the list for Saturday:   Please let me know if are planning to come and are not on the list.\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NEW LOCATION for Training Plan Workshop','','publish','open','closed','','sat-nov-2-training-plan-workshop-2','','','2013-11-13 11:46:10','2013-11-13 16:46:10','',0,'http://sofits.ca/?p=668',0,'post','',12),(669,7,'2013-10-21 08:13:38','2013-10-21 12:13:38','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday, November 2,   2:00- 4:30  pm</strong></span>\r\n\r\nIf you are interested, please leave your name below, in the comments session.   Maximum of 8 people, open only to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"part 2\" session  when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 08:13:38','2013-10-21 12:13:38','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(670,7,'2013-10-21 08:20:48','2013-10-21 12:20:48','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday, November 2,   2:00- 4:30  pm</strong></span>\r\n\r\nIf you are interested, please leave your name below, in the comments session.   Maximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"part 2\" session  when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 08:20:48','2013-10-21 12:20:48','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(678,7,'2013-10-21 09:04:51','2013-10-21 13:04:51','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nIf you are interested, please leave your name below, in the comments session.   Maximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"part 2\" session  when we reach the \"build\" phase around the 2nd week of December.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:04:51','2013-10-21 13:04:51','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(679,7,'2013-10-31 15:49:55','2013-10-31 19:49:55','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday.  Nov. 2,   2:00- 4:30  pm at Yvonne\'s house in Chelsea\n</strong></span>\n\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">The address is 23 Muskoka Road. </span></strong></span>\n\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">819-827-6311\n</span></strong></span>\n\n<strong><span style=\"color: #ff0000;\"><span style=\"color: #000000;\">(Note: Yvonne suggests taking an <strong>antihistamine</strong> if you are allergic to cats.</span></span></strong><span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">\n</span></strong></span>\n\nThis is who I have on the list for Saturday:   Please let me know if are planning to come and are not on the list.\n\n&nbsp;\n\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;','NEW LOCATION for Training Plan Workshop','','inherit','open','closed','','668-autosave-v1','','','2013-10-31 15:49:55','2013-10-31 19:49:55','',668,'http://sofits.ca/2013/10/21/668-autosave-v1/',0,'revision','',0),(680,7,'2013-10-21 09:09:01','2013-10-21 13:09:01','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nMaximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.   If you wish to take part, leave a comment below.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:09:01','2013-10-21 13:09:01','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(681,7,'2013-10-21 09:12:25','2013-10-21 13:12:25','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nMaximum of 7 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, leave a comment below.\r\n\r\nNote, if there is an unexpectedly huge interest in this, perhaps we could move it to  a different  (larger) house, but otherwise I prefer to have it at mine.','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-21 09:12:25','2013-10-21 13:12:25','',668,'http://sofits.ca/2013/10/21/668-revision-v1/',0,'revision','',0),(682,7,'2013-10-23 09:00:08','2013-10-23 13:00:08','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.\r\nSusan\r\n613 824 2091\r\n\r\n(comment from Jo-Ann - this has posted in Facebook as an event,  please RSVP there, so that Susan knows who is  coming . )\r\n\r\n&nbsp;','November Potluck Nov. 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:00:08','2013-10-23 13:00:08','',561,'http://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(683,7,'2013-10-23 09:01:51','2013-10-23 13:01:51','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','ovember Potluck Nov. 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:01:51','2013-10-23 13:01:51','',561,'http://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(684,7,'2013-10-23 09:02:19','2013-10-23 13:02:19','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Potluck November 17 !','','inherit','open','closed','','561-revision-v1','','','2013-10-23 09:02:19','2013-10-23 13:02:19','',561,'http://sofits.ca/2013/10/23/561-revision-v1/',0,'revision','',0),(687,7,'2013-10-24 18:55:34','2013-10-24 22:55:34','','Create Your Own Training Plan','','inherit','open','closed','','create-your-own-training-plan','','','2013-10-24 18:55:34','2013-10-24 22:55:34','',319,'http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf',0,'attachment','application/pdf',0),(688,7,'2013-10-24 18:55:56','2013-10-24 22:55:56','<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 18:55:56','2013-10-24 22:55:56','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(690,7,'2013-10-24 19:01:46','2013-10-24 23:01:46','','Background Questions','','inherit','open','closed','','background-questions','','','2013-10-24 19:01:46','2013-10-24 23:01:46','',319,'http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf',0,'attachment','application/pdf',0),(691,7,'2013-12-09 19:53:56','2013-12-10 00:53:56','&nbsp;\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/SKI-FIRST-OR-ALSO-SKIS.pdf\">SKI FIRST OR ALSO SKIS</a> </strong>(read this first, then open the appropriate BUILD document.)\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/BUILD-1-for-ALSO-SKIS-.pdf\">BUILD 1 for ALSO SKIS, </a></strong>\n\n<strong><a href=\"http://sofits.ca/training-plans/sofits-generic-2013-build-1/\" rel=\"attachment wp-att-956\">BUILD 1 for SKI FIRST, weeks of Dec 9 - 30 </a></strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\n\n<strong><a href=\"http://sofits.ca/training-plans/ski-waxing-updated-dec-9-2013/\" rel=\"attachment wp-att-955\">Ski Waxing Updated Dec 9 2013</a>  (Thanks, Ila!)\n</strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\n\n&nbsp;\n\n&nbsp;','TRAINING PLANS & WAXING','','inherit','open','closed','','319-autosave-v1','','','2013-12-09 19:53:56','2013-12-10 00:53:56','',319,'http://sofits.ca/2013/10/24/319-autosave-v1/',0,'revision','',0),(692,7,'2013-10-24 19:12:14','2013-10-24 23:12:14','','BASE2 Weeks of  Oct 21 to Nov 11','','inherit','open','closed','','base2-weeks-of-oct-21-to-nov-11','','','2013-10-24 19:12:14','2013-10-24 23:12:14','',319,'http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf',0,'attachment','application/pdf',0),(693,7,'2013-10-24 19:13:35','2013-10-24 23:13:35','','BASE3 Weeks of Nov 18 to Dec 9','','inherit','open','closed','','base3-weeks-of-nov-18-to-dec-9','','','2013-10-24 19:13:35','2013-10-24 23:13:35','',319,'http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf',0,'attachment','application/pdf',0),(694,7,'2013-10-24 19:13:58','2013-10-24 23:13:58','<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\"><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:13:58','2013-10-24 23:13:58','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(695,7,'2013-10-24 19:14:58','2013-10-24 23:14:58','Here are the preliminary documents and forms.    More to come.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:14:58','2013-10-24 23:14:58','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(696,7,'2013-10-24 19:16:28','2013-10-24 23:16:28','Here are the preliminary documents from the first workshop.    More to come.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a>','GENERIC & PERSONAL TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:16:28','2013-10-24 23:16:28','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(697,7,'2013-10-24 19:49:43','2013-10-24 23:49:43','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-10-24 19:49:43','2013-10-24 23:49:43','',319,'http://sofits.ca/2013/10/24/319-revision-v1/',0,'revision','',0),(703,7,'2013-10-26 08:03:54','2013-10-26 12:03:54','','Workout of Oct 25 2013','','inherit','open','closed','','workout-of-oct-25-2013','','','2013-10-26 08:03:54','2013-10-26 12:03:54','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf',0,'attachment','application/pdf',0),(704,7,'2013-10-26 08:04:24','2013-10-26 12:04:24','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-10-26 08:04:24','2013-10-26 12:04:24','',346,'http://sofits.ca/2013/10/26/346-revision-v1/',0,'revision','',0),(709,7,'2013-10-26 13:21:21','2013-10-26 17:21:21','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nMaximum of 9 people  (plus me), open  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, leave a comment below.\r\n\r\nNote, if there is an unexpectedly huge interest in this, perhaps we could move it to  a different  (larger) house, but otherwise I prefer to have it at mine.  I now have enough chairs for 9 of us!','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:21:21','2013-10-26 17:21:21','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(710,7,'2013-10-26 13:29:17','2013-10-26 17:29:17','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline; color: #ff0000;\"><strong>20  Lilsam, Chelsea</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, please leave a comment below (if you have not already).\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:29:17','2013-10-26 17:29:17','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(711,7,'2013-10-26 13:29:35','2013-10-26 17:29:35','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.  Anyone wishing to take part, please leave a comment below (if you have not already).\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:29:35','2013-10-26 17:29:35','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(712,7,'2013-10-26 13:39:15','2013-10-26 17:39:15','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to let Yvonne know ahead of time, so if you are considering coming, please confirm it with a comment, below, if you haven\'t already done so.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:39:15','2013-10-26 17:39:15','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(713,7,'2013-10-26 13:40:42','2013-10-26 17:40:42','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to give Yvonne some advance warning if we are going to storm her house,  so if you are considering coming, please confirm it with a comment, below, unless you have already done so.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov 2 - Training Plan Workshop #2','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:40:42','2013-10-26 17:40:42','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(714,7,'2013-10-26 13:41:51','2013-10-26 17:41:51','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\nOpen  to those who did not attend the October session.   This will be the last planning session offered, although we may have a \"continued, part 2\" session  when we reach the \"build\" phase around the 2nd week of December.\r\n\r\nIt will be at my house (20 Lilsam, in Chelsea) if there are 9 or fewer. If there are more than 9 interested,  Yvonne has generously offered to hold it at her house, just \"up the road\".  I\'d like to be able to give Yvonne some advance warning if we are going to storm her house,  so if you are considering coming, please confirm it with a comment, below, unless you have already done so.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. November 2 - Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-26 13:41:51','2013-10-26 17:41:51','',668,'http://sofits.ca/2013/10/26/668-revision-v1/',0,'revision','',0),(715,7,'2013-10-30 12:12:07','2013-10-30 16:12:07','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nI\'m closing the registration today as everyone has had lots of time to sign up.   Here is who is on the list:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. November 2 - Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:12:07','2013-10-30 16:12:07','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(716,7,'2013-10-30 12:14:10','2013-10-30 16:14:10','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nI\'m closing the registration today as everyone has had lots of time to sign up.   Here is who is on the list:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:14:10','2013-10-30 16:14:10','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(717,7,'2013-10-30 12:16:28','2013-10-30 16:16:28','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nEveryone has had lots of time to sign up.   Here is who is on the list:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:16:28','2013-10-30 16:16:28','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(718,7,'2013-10-30 12:17:01','2013-10-30 16:17:01','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Sat.  Nov. 2,   2:00- 4:30  pm</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">20 Chemin Lilsam, Chelsea</span></strong></span>\r\n\r\nThis is who I have on the list for Saturday:   Please let me know if you spoke to me and I forgot to add you!\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Sat. Nov. 2 - Training Plan Workshop - Final Update','','inherit','open','closed','','668-revision-v1','','','2013-10-30 12:17:01','2013-10-30 16:17:01','',668,'http://sofits.ca/2013/10/30/668-revision-v1/',0,'revision','',0),(719,7,'2013-10-31 15:50:16','2013-10-31 19:50:16','<span style=\"text-decoration: underline; color: #ff0000;\"><strong>Saturday.  Nov. 2,   2:00- 4:30  pm at Yvonne\'s house in Chelsea\r\n</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">The address is 23 Muskoka Road. </span></strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">819-827-6311\r\n</span></strong></span>\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"color: #000000;\">(Note: Yvonne suggests taking an <strong>antihistamine</strong> if you are allergic to cats.)</span></span></strong><span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">\r\n</span></strong></span>\r\n\r\nThis is who I have on the list for Saturday:   Please let me know if are planning to come and are not on the list.\r\n\r\nYvonne, Susan R, Susan O, Cary, Carol, Bea, Joanne, Anne, and Kathy.   Ila has also offered to come and update the previous notes. (yay!)  I\'m sure we will have some interesting discussion.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NEW LOCATION for Training Plan Workshop','','inherit','open','closed','','668-revision-v1','','','2013-10-31 15:50:16','2013-10-31 19:50:16','',668,'http://sofits.ca/2013/10/31/668-revision-v1/',0,'revision','',0),(723,7,'2013-12-02 11:00:05','2013-12-02 16:00:05','<a href=\"http://sofits.ca/wp-content/uploads/Stretches.pdf\">Stretches</a>: Sharon\'s post workout stretches.\r\n\r\n&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" alt=\"Sharon-weight-shift\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" alt=\"Sharon-legs-toghether-phase\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" alt=\"Kathy1\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" alt=\"Kathy2\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','publish','open','closed','paranoidskiers*','ski-technique','','','2014-09-28 11:27:19','2014-09-28 15:27:19','',0,'http://sofits.ca/?page_id=723',0,'page','',1),(724,7,'2013-11-01 18:51:24','2013-11-01 22:51:24','','Kathy1','','inherit','open','closed','','kathy1','','','2013-11-01 18:51:24','2013-11-01 22:51:24','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg',0,'attachment','image/jpeg',0),(725,7,'2013-11-01 18:51:28','2013-11-01 22:51:28','','Kathy2','','inherit','open','closed','','kathy2','','','2013-11-01 18:51:28','2013-11-01 22:51:28','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg',0,'attachment','image/jpeg',0),(726,7,'2013-11-01 18:52:05','2013-11-01 22:52:05',' ','','','publish','open','closed','','726','','','2013-11-01 18:52:05','2013-11-01 22:52:05','',0,'http://sofits.ca/2013/11/01/726/',16,'nav_menu_item','',0),(727,7,'2013-11-01 18:52:05','2013-11-01 22:52:05','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\"><img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\"><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" /></a>','Ski Technique','','inherit','open','closed','','723-revision-v1','','','2013-11-01 18:52:05','2013-11-01 22:52:05','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(730,7,'2013-11-01 19:04:03','2013-11-01 23:04:03','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\"><img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\"><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" /></a>','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:04:03','2013-11-01 23:04:03','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(732,7,'2013-11-01 19:15:20','2013-11-01 23:15:20','','Workout of November 1 2013','','inherit','open','closed','','workout-of-november-1-2013','','','2013-11-01 19:15:20','2013-11-01 23:15:20','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf',0,'attachment','application/pdf',0),(733,7,'2013-11-01 19:15:48','2013-11-01 23:15:48','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-01 19:15:48','2013-11-01 23:15:48','',346,'http://sofits.ca/2013/11/01/346-revision-v1/',0,'revision','',0),(737,7,'2013-11-01 19:24:32','2013-11-01 23:24:32','&nbsp;\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.  Click on each photo if you have trouble reading the fine print. Sorry about some of the spelling. Couldn’t see what I was writing in Photoshop.<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" /> <a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\"><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" /></a>','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:24:32','2013-11-01 23:24:32','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(738,7,'2013-11-01 19:25:42','2013-11-01 23:25:42','&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<span style=\"color: #000000;\">At the risk of embarrassing Kathy I want to show some of her specific (and excellent) technical skills. </span>\r\n\r\n<span style=\"color: #000000;\">Click on each photo if you have trouble reading the fine print. </span>\r\n\r\n<span style=\"color: #000000;\">Sorry about some of the spelling. Couldn’t see what I was writing in Photoshop.</span><img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:25:42','2013-11-01 23:25:42','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(739,7,'2013-11-01 19:26:38','2013-11-01 23:26:38','&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I want to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about some of the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:26:38','2013-11-01 23:26:38','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(740,7,'2013-11-01 19:27:38','2013-11-01 23:27:38','&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-01 19:27:38','2013-11-01 23:27:38','',723,'http://sofits.ca/2013/11/01/723-revision-v1/',0,'revision','',0),(743,7,'2013-11-17 18:15:21','2013-11-17 23:15:21','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nThis is who I think is coming: Let me know if your name is missing.\r\n\r\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!    Note that this is a basic course in glide and grip waxing.  If you have already glide waxed your own skis successfully for years and years, you do not need this course.   This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','publish','open','closed','','waxing-clinic','','','2013-11-26 09:29:57','2013-11-26 14:29:57','',0,'http://sofits.ca/?p=743',0,'post','',8),(744,7,'2013-11-03 15:50:21','2013-11-03 20:50:21','Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16 or 23</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','Waxing Clinic?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 15:50:21','2013-11-03 20:50:21','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(745,7,'2013-11-03 15:51:09','2013-11-03 20:51:09','Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','Waxing Clinic?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 15:51:09','2013-11-03 20:51:09','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(746,7,'2013-12-03 16:06:18','2013-12-03 21:06:18','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','publish','open','closed','','ready-set-ski','','','2013-12-07 15:04:07','2013-12-07 20:04:07','',0,'http://sofits.ca/?p=746',0,'post','',0),(747,7,'2013-11-03 16:06:18','2013-11-03 21:06:18','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, www.musicianonskis.ca/blog  if you are skeptical).   As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.Use a dedicated ski shop such as Fresh Air (always my first choice).   Avoid generic sports stores or downhill stores such as Tommy and LeFevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n2.Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n3.Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n4.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:06:18','2013-11-03 21:06:18','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(748,7,'2013-11-03 16:07:45','2013-11-03 21:07:45','Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 16:07:45','2013-11-03 21:07:45','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(749,7,'2013-11-03 16:08:59','2013-11-03 21:08:59','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','POTLUCK  NOVEMBER  17 !','','inherit','open','closed','','561-revision-v1','','','2013-11-03 16:08:59','2013-11-03 21:08:59','',561,'http://sofits.ca/2013/11/03/561-revision-v1/',0,'revision','',0),(750,7,'2013-11-26 09:33:55','2013-11-26 14:33:55','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\n\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">For Ila\'s detailed waxing instructions, click here. </a></strong>\n\nIf you are buying new equipment, some suggestions:\n\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\n\n2. Garage sale skis are not recommended!!!\n\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\n\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\n\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\n\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\n\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\n\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-autosave-v1','','','2013-11-26 09:33:55','2013-11-26 14:33:55','',746,'http://sofits.ca/2013/11/03/746-autosave-v1/',0,'revision','',0),(751,7,'2013-11-03 16:20:03','2013-11-03 21:20:03','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, <a title=\"musician on skis\" href=\"http://www.musicianonskis.ca/blog\">musicianonskis.ca/blog</a>  if you are skeptical).  One year there was was skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well or enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:20:03','2013-11-03 21:20:03','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(752,7,'2013-11-03 16:20:38','2013-11-03 21:20:38','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, <a title=\"musician on skis\" href=\"http://www.musicianonskis.ca/blog\">musicianonskis.ca/blog</a>  if you are skeptical).  One year there was was skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well or enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:20:38','2013-11-03 21:20:38','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(753,7,'2013-11-03 16:21:28','2013-11-03 21:21:28','Don\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski by mid November about one year out of three (check my website, <a title=\"musician on skis\" href=\"http://www.musicianonskis.ca/blog\">musicianonskis.ca/blog</a>  if you are skeptical).  One year there was was skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 16:21:28','2013-11-03 21:21:28','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(754,7,'2013-11-03 18:53:06','2013-11-03 23:53:06','','081029a','','inherit','open','closed','','081029a','','','2013-11-03 18:53:06','2013-11-03 23:53:06','',746,'http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg',0,'attachment','image/jpeg',0),(755,7,'2013-11-03 18:54:08','2013-11-03 23:54:08','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nDon\'t be one of those surprised skiers who is not ready when the white stuff suddenly arrives.  Statistically we ski in November most years.  One year there was was even skiing on Hallowe\'en!  As soon as there are a few cm of snow we will start to ski.  There is nothing more discouraging than seeing your friends ski while you have to head elsewhere for a wet slog in your running shoes.\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-03 18:54:08','2013-11-03 23:54:08','',746,'http://sofits.ca/2013/11/03/746-revision-v1/',0,'revision','',0),(756,7,'2013-11-03 18:58:26','2013-11-03 23:58:26','','081028','','inherit','open','closed','','081028','','','2013-11-03 18:58:26','2013-11-03 23:58:26','',743,'http://sofits.ca/wp-content/uploads/2013/11/081028.jpg',0,'attachment','image/jpeg',0),(757,7,'2013-11-19 08:21:56','2013-11-19 13:21:56','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\n\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\n\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\n\nThis is who I think is coming: Let me know if your name is missing.\n\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\n\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!    Note that this is a basic course in glide and grip waxing.  If you have already glide waxed your own skis successfully for years and years, you do not need this course.   This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-autosave-v1','','','2013-11-19 08:21:56','2013-11-19 13:21:56','',743,'http://sofits.ca/2013/11/03/743-autosave-v1/',0,'revision','',0),(758,7,'2013-11-03 18:58:42','2013-11-03 23:58:42','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>Who would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 18:58:42','2013-11-03 23:58:42','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(759,7,'2013-11-03 19:04:42','2013-11-04 00:04:42','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\nWho would be interested in this?   Here are some possible dates ( with Sharon getting first dibs as she has already mentioned this to me!)  Please let me know if you are interested and which days DO NOT work for you.\r\n\r\n<strong>Thursday November  14</strong>, mid to late afternoon.\r\n\r\n<span style=\"color: #000000;\"><strong>Saturday November 16</strong></span>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">Monday November 25</span></strong>, morning (bring food! ).\r\n\r\n&nbsp;\r\n\r\nIf there is snow by any of these dates, we could finish/start with a short group ski.\r\n\r\nThere will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.  I am fully equipped to do only one pair of skis at a time.','WAXING CLINIC?','','inherit','open','closed','','743-revision-v1','','','2013-11-03 19:04:42','2013-11-04 00:04:42','',743,'http://sofits.ca/2013/11/03/743-revision-v1/',0,'revision','',0),(770,7,'2013-11-09 08:27:51','2013-11-09 13:27:51','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">If there is a decent amount of snow the clinic will be in the morning, with a ski to follow.  Otherwise it will be in the afternoon.\r\n</span></strong>\r\n\r\nPlease confirm if you are planning to come (comments, below) .\r\n\r\nBe sure that your skis are cleaned thoroughly before you come. There will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.','WAXING CLINIC Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-09 08:27:51','2013-11-09 13:27:51','',743,'http://sofits.ca/2013/11/09/743-revision-v1/',0,'revision','',0),(771,7,'2013-11-09 08:29:15','2013-11-09 13:29:15','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fishscale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-09 08:29:15','2013-11-09 13:29:15','',746,'http://sofits.ca/2013/11/09/746-revision-v1/',0,'revision','',0),(772,7,'2013-11-09 08:29:33','2013-11-09 13:29:33','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n(photo from Oct 29, 2008)\r\n\r\nIf you are buying new equipment, some suggestions:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-09 08:29:33','2013-11-09 13:29:33','',746,'http://sofits.ca/2013/11/09/746-revision-v1/',0,'revision','',0),(774,7,'2013-11-09 08:34:52','2013-11-09 13:34:52','','Workout of November 8 2013','','inherit','open','closed','','workout-of-november-8-2013','','','2013-11-09 08:34:52','2013-11-09 13:34:52','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf',0,'attachment','application/pdf',0),(775,7,'2013-11-09 08:35:19','2013-11-09 13:35:19','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-09 08:35:19','2013-11-09 13:35:19','',346,'http://sofits.ca/2013/11/09/346-revision-v1/',0,'revision','',0),(782,7,'2013-11-11 09:06:05','2013-11-11 14:06:05','','051115','','inherit','open','closed','','051115','','','2014-11-01 15:44:29','2014-11-01 19:44:29','',0,'http://sofits.ca/wp-content/uploads/2013/11/051115.jpg',0,'attachment','image/jpeg',0),(786,7,'2013-11-11 10:31:39','2013-11-11 15:31:39','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','POTLUCK  SAT. NOV.  17, 11:00 am','','inherit','open','closed','','561-revision-v1','','','2013-11-11 10:31:39','2013-11-11 15:31:39','',561,'http://sofits.ca/2013/11/11/561-revision-v1/',0,'revision','',0),(787,7,'2013-11-11 10:33:52','2013-11-11 15:33:52','<div></div>\r\nHi! I have the pleasure of joining you this year in SOFITS. I have volunteered to organize a Pot Luck to serve as a \'Meet and Greet\' and to celebrate the beginning of a new ski season. Please join us on Sunday, November 17 at 11:00, 28 Centrepark Drive, Blackburn Hamlet. Sunday brunch has a great appeal in the cold, dark days of November. Hot coffee, fresh fruit... croissants, good friends. Please feel free to invite your partners/spouses as well.   RSVP on the Facebook event page.\r\nSusan\r\n613 824 2091\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SUSAN O\'s POTLUCK  Sat. Nov.  17, 11:00 am','','inherit','open','closed','','561-revision-v1','','','2013-11-11 10:33:52','2013-11-11 15:33:52','',561,'http://sofits.ca/2013/11/11/561-revision-v1/',0,'revision','',0),(789,7,'2013-11-11 10:35:17','2013-11-11 15:35:17','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<strong>Saturday November 23</strong>,  morning or afternoon (if morning, bring food!)\r\n\r\n<strong><span style=\"color: #000000;\">If there is a decent amount of snow the clinic will be in the morning, with a ski to follow.  Otherwise it will be in the afternoon.\r\n</span></strong>\r\n\r\nPlease confirm if you are planning to come (comments, below) .\r\n\r\nBe sure that your skis are cleaned thoroughly before you come. There will be a small charge for glide wax, $2 a person.  If you have a portable wax bench, or iron, please bring them  along.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-11 10:35:17','2013-11-11 15:35:17','',743,'http://sofits.ca/2013/11/11/743-revision-v1/',0,'revision','',0),(790,7,'2013-11-13 11:41:09','2013-11-13 16:41:09','Specific dates for the entire season are listed under WEEKLY GROUP TRAINING.\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-11-13 11:41:09','2013-11-13 16:41:09','',542,'http://sofits.ca/2013/11/13/542-revision-v1/',0,'revision','',0),(791,7,'2013-11-13 11:44:14','2013-11-13 16:44:14','I am reposting this - although you probably all read it when it was first  posted  in early September - note #6 in particular.  A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\n\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\n\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\n\n3.    There will be 3 or 4 casual and fun time trials.\n\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\n\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\n\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\n\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\n\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-autosave-v1','','','2013-11-13 11:44:14','2013-11-13 16:44:14','',542,'http://sofits.ca/2013/11/13/542-autosave-v1/',0,'revision','',0),(792,7,'2013-11-13 11:44:59','2013-11-13 16:44:59','I am reposting this - although you hopefully all read it when it was first  posted  in early September - note #6 in particular.  A couple of people have already missed 3 workouts since Thanksgiving (before that doesn\'t count as the sessions were on Thursdays).\r\n\r\n1.    The 22 week season is  periodized to peak and end in early February.  It will build from week to week.  Although training ends in mid February, there will likely be at least 6 more weeks of great skiing after that for group outings.\r\n\r\n2.    Each weekly workout and a generic plan of other timely workouts for that week will be posted on the website . We can arrange a group meeting for those who wish to have help personalizing the plans.\r\n\r\n3.    There will be 3 or 4 casual and fun time trials.\r\n\r\n4.    There will be one (or more)all-day clinic (including both skate and classic) at Nakkertok in January.\r\n\r\n5.    An epic ski is planned for Dec 27, in lieu of a workout.  In addition to scenery and a party afterwards, there will be components of a workout embedded into the long ski. Potluck to follow at my house.\r\n\r\n6.     There is a $15.00 fee to join, (enough to cover  website costs, keep my coaching credentials up to date and purchase small amounts of equipment).  After some deliberating, I have decided not to be “locked in” by charging  for each workout. <strong><span style=\"color: #000000;\">However if anyone  misses a total of 3 Friday workouts, then there will be a $10 penalty fee for any workout missed after that. </span></strong> If anyone misses 3 Fridays in a row and is not ill or traveling, they will be asked if they want to continue with the group.   Members are welcome to bring a guest, but the guest  must pay $10.  If you know you will be missing many of the sessions, please consider whether you really want to join this group.\r\n\r\n7.     Membership for Friday Dryland and Ski Training will be capped at around 20, with first dibs to those who participated in the dryland and ski training last year.  If a member offers some skills which I can use I may accept one or two more!\r\n\r\n8.     Each participant is required to contribute volunteer time and effort on behalf of the group.  See the  <a href=\"http://www.sofits.ca/co-op\">CO-OP</a>  link for some ideas.','ABOUT THIS YEAR','','inherit','open','closed','','542-revision-v1','','','2013-11-13 11:44:59','2013-11-13 16:44:59','',542,'http://sofits.ca/2013/11/13/542-revision-v1/',0,'revision','',0),(799,7,'2013-11-14 19:17:08','2013-11-15 00:17:08','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\"><img class=\"alignnone size-full wp-image-800\" alt=\"131114_Moon_Dusk\" src=\"http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\" width=\"800\" height=\"531\" /></a>','P5 This Evening','','publish','open','closed','','p5-this-evening','','','2013-11-14 19:17:08','2013-11-15 00:17:08','',0,'http://sofits.ca/?p=799',0,'post','',0),(800,7,'2013-11-14 19:16:05','2013-11-15 00:16:05','','131114_Moon_Dusk','','inherit','open','closed','','131114_moon_dusk','','','2013-11-14 19:16:05','2013-11-15 00:16:05','',799,'http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg',0,'attachment','image/jpeg',0),(801,7,'2013-11-14 19:17:08','2013-11-15 00:17:08','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\"><img class=\"alignnone size-full wp-image-800\" alt=\"131114_Moon_Dusk\" src=\"http://sofits.ca/wp-content/uploads/2013/11/131114_Moon_Dusk.jpg\" width=\"800\" height=\"531\" /></a>','P5 This Evening','','inherit','open','closed','','799-revision-v1','','','2013-11-14 19:17:08','2013-11-15 00:17:08','',799,'http://sofits.ca/2013/11/14/799-revision-v1/',0,'revision','',0),(803,7,'2013-11-15 16:33:25','2013-11-15 21:33:25','','Workout of November 15 2013','','inherit','open','closed','','workout-of-november-15-2013','','','2013-11-15 16:33:25','2013-11-15 21:33:25','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf',0,'attachment','application/pdf',0),(804,7,'2013-11-15 16:33:55','2013-11-15 21:33:55','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-15 16:33:55','2013-11-15 21:33:55','',346,'http://sofits.ca/2013/11/15/346-revision-v1/',0,'revision','',0),(806,7,'2013-11-17 22:28:51','2013-11-18 03:28:51','Sharon Ski Walking, Nov 7, 2013','Sharon_mpeg4','','inherit','open','closed','','sharon_mpeg4','','','2013-11-17 22:28:51','2013-11-18 03:28:51','',0,'http://sofits.ca/wp-content/uploads/2013/11/Sharon_mpeg4.mp4',0,'attachment','video/mp4',0),(814,7,'2013-11-17 23:17:25','2013-11-18 04:17:25','','Kathy_Nov1_2013','','inherit','open','closed','','kathy_nov1_2013','','','2013-11-17 23:17:25','2013-11-18 04:17:25','',723,'http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4',0,'attachment','video/mp4',0),(815,7,'2013-11-17 23:18:34','2013-11-18 04:18:34','&nbsp;\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\">Kathy_Nov1_2013</a>\r\n\r\n<a href=\"http://sofits.ca/ski-technique/kathy_nov1_2013/\">Kathy_Nov1_2013</a>\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:18:34','2013-11-18 04:18:34','',723,'http://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(816,7,'2013-11-17 23:19:40','2013-11-18 04:19:40','Kathy! And here she is in action (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:19:40','2013-11-18 04:19:40','',723,'http://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(817,7,'2013-11-17 23:21:48','2013-11-18 04:21:48','(AHA!  I finally figure this out - I\'ll post more of you in the next week or two).\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-17 23:21:48','2013-11-18 04:21:48','',723,'http://sofits.ca/2013/11/17/723-revision-v1/',0,'revision','',0),(821,7,'2013-11-18 09:52:12','2013-11-18 14:52:12','','Janey1','','inherit','open','closed','','janey1','','','2013-11-18 09:52:12','2013-11-18 14:52:12','',723,'http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4',0,'attachment','video/mp4',0),(822,7,'2013-11-18 09:52:33','2013-11-18 14:52:33','Below you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-18 09:52:33','2013-11-18 14:52:33','',723,'http://sofits.ca/2013/11/18/723-revision-v1/',0,'revision','',0),(823,7,'2013-11-18 09:52:56','2013-11-18 14:52:56','Below you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-11-18 09:52:56','2013-11-18 14:52:56','',723,'http://sofits.ca/2013/11/18/723-revision-v1/',0,'revision','',0),(824,7,'2013-11-19 18:10:11','2013-11-19 23:10:11','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','publish','open','closed','','purple-and-white','','','2013-11-26 09:29:14','2013-11-26 14:29:14','',0,'http://sofits.ca/?p=824',0,'post','',0),(825,7,'2013-11-18 13:32:11','2013-11-18 18:32:11','Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 13:32:11','2013-11-18 18:32:11','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(826,7,'2013-11-18 13:35:01','2013-11-18 18:35:01','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\nBy the way, they look great!\"     Meryl<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-autosave-v1','','','2013-11-18 13:35:01','2013-11-18 18:35:01','',824,'http://sofits.ca/2013/11/18/824-autosave-v1/',0,'revision','',0),(827,7,'2013-11-18 13:35:04','2013-11-18 18:35:04','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"     Meryl<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 13:35:04','2013-11-18 18:35:04','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(828,7,'2013-11-18 13:42:44','2013-11-18 18:42:44','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday November 23</strong>,   <strong>9 :30 a.m. at 20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!  There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 13:42:44','2013-11-18 18:42:44','',743,'http://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(829,7,'2013-11-18 13:49:00','2013-11-18 18:49:00','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the \"end of ski season party fund\".  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','publish','open','closed','','the-end-of-year-party-fund','','','2013-11-18 18:24:52','2013-11-18 23:24:52','',0,'http://sofits.ca/?p=829',0,'post','',0),(830,7,'2013-11-18 13:49:00','2013-11-18 18:49:00','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the EYPF.  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming and can\'t take part, I\'ll find a job for you!','The End of Year Party Fund','','inherit','open','closed','','829-revision-v1','','','2013-11-18 13:49:00','2013-11-18 18:49:00','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(832,7,'2013-11-18 13:59:27','2013-11-18 18:59:27','I am absolutely thrilled with the attendance this year!\r\n\r\nAlthough I know there can be countless roadblocks to attending (illness, injuries, concerns with children and parents, work commitments, other training, travel and household emergencies) it\'s evident that no one is treating the group as a \"drop in if nothing better comes along\" .  Thank you!  It\'s very encouraging!\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Here are the numbers so far, since Thanksgiving:</strong></span>\r\n\r\nPerfect Attendance:  <strong>6</strong> (including the coach)\r\n\r\nMissed one practice:  <strong>10</strong>\r\n\r\nMissed 2 practices: <strong>4</strong>\r\n\r\nMissed 3 practices: <strong>2 </strong>','FYI: Attendance','','publish','open','closed','','fyi-attendance','','','2013-11-18 13:59:27','2013-11-18 18:59:27','',0,'http://sofits.ca/?p=832',0,'post','',0),(833,7,'2013-11-18 13:59:27','2013-11-18 18:59:27','I am absolutely thrilled with the attendance this year!\r\n\r\nAlthough I know there can be countless roadblocks to attending (illness, injuries, concerns with children and parents, work commitments, other training, travel and household emergencies) it\'s evident that no one is treating the group as a \"drop in if nothing better comes along\" .  Thank you!  It\'s very encouraging!\r\n\r\n<span style=\"text-decoration: underline;\"><strong>Here are the numbers so far, since Thanksgiving:</strong></span>\r\n\r\nPerfect Attendance:  <strong>6</strong> (including the coach)\r\n\r\nMissed one practice:  <strong>10</strong>\r\n\r\nMissed 2 practices: <strong>4</strong>\r\n\r\nMissed 3 practices: <strong>2 </strong>','FYI: Attendance','','inherit','open','closed','','832-revision-v1','','','2013-11-18 13:59:27','2013-11-18 18:59:27','',832,'http://sofits.ca/2013/11/18/832-revision-v1/',0,'revision','',0),(834,7,'2013-11-18 14:00:17','2013-11-18 19:00:17','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the EYPF.  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The End of Year Party Fund','','inherit','open','closed','','829-revision-v1','','','2013-11-18 14:00:17','2013-11-18 19:00:17','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(835,7,'2013-11-18 14:01:00','2013-11-18 19:01:00','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the end of ski season party fun.  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','inherit','open','closed','','829-revision-v1','','','2013-11-18 14:01:00','2013-11-18 19:01:00','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(836,7,'2013-11-18 14:04:09','2013-11-18 19:04:09','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 14:04:09','2013-11-18 19:04:09','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(837,7,'2013-11-18 14:04:39','2013-11-18 19:04:39','\"Can anyone guess what I have in my living room? I\'ll give you a hint: they\'re purple and white! If you guessed SOFITS shirts, you guessed right! (Hey, that rhymes.)\r\nI will bring the shirts to this week\'s Friday workout. The cost of the short sleeved shirts is $22.04 and the long sleeved version is $43.51. Please bring funds on Friday. I guess a cheque would be easiest. Does everyone remember what they ordered? If not, I\'ll post a list of what everyone ordered here.\r\nBy the way, they look great!\"\r\n\r\nMeryl\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" alt=\"Top of Penguin Hill\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" width=\"700\" height=\"545\" /></a>','PURPLE and WHITE','','inherit','open','closed','','824-revision-v1','','','2013-11-18 14:04:39','2013-11-18 19:04:39','',824,'http://sofits.ca/2013/11/18/824-revision-v1/',0,'revision','',0),(838,7,'2013-11-18 14:06:43','2013-11-18 19:06:43','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\"><img class=\"alignnone size-full wp-image-756\" alt=\"Waxing Poetic\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081028.jpg\" width=\"600\" height=\"398\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!  There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 14:06:43','2013-11-18 19:06:43','',743,'http://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(839,7,'2013-11-18 14:31:21','2013-11-18 19:31:21','','Training Hours','','inherit','open','closed','','training-hours','','','2013-11-18 14:31:21','2013-11-18 19:31:21','',319,'http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf',0,'attachment','application/pdf',0),(840,7,'2013-11-18 14:33:50','2013-11-18 19:33:50','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-11-18 14:33:50','2013-11-18 19:33:50','',319,'http://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(842,7,'2013-11-18 17:51:10','2013-11-18 22:51:10','','Addtional Notes Nov 2nd Personal Training Workshop','','inherit','open','closed','','addtional-notes-nov-2nd-personal-training-workshop','','','2013-11-18 17:51:10','2013-11-18 22:51:10','',319,'http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf',0,'attachment','application/pdf',0),(843,7,'2013-11-18 17:52:19','2013-11-18 22:52:19','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS','','inherit','open','closed','','319-revision-v1','','','2013-11-18 17:52:19','2013-11-18 22:52:19','',319,'http://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(844,7,'2013-11-18 17:54:57','2013-11-18 22:54:57','','Ski Waxing','','inherit','open','closed','','ski-waxing','','','2013-11-18 17:54:57','2013-11-18 22:54:57','',319,'http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf',0,'attachment','application/pdf',0),(845,7,'2013-11-18 17:55:13','2013-11-18 22:55:13','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">Ski Waxing</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-11-18 17:55:13','2013-11-18 22:55:13','',319,'http://sofits.ca/2013/11/18/319-revision-v1/',0,'revision','',0),(846,7,'2013-11-18 18:22:09','2013-11-18 23:22:09','','Wax-Bench_0001','','inherit','open','closed','','wax-bench_0001','','','2013-11-18 18:22:09','2013-11-18 23:22:09','',743,'http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg',0,'attachment','image/jpeg',0),(847,7,'2013-11-18 18:22:41','2013-11-18 23:22:41','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!  There seemed to be some confusion about this posting, so I\'ve created a facebook event where you can confirm if you are coming.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-18 18:22:41','2013-11-18 23:22:41','',743,'http://sofits.ca/2013/11/18/743-revision-v1/',0,'revision','',0),(848,7,'2013-11-18 18:24:52','2013-11-18 23:24:52','<strong>An update about missed sessions:  </strong> Marg has offered to collect the money for the \"end of ski season party fund\".  This $10 fee would take effect only after 3 sessions are missed, and only for subsequent missed sessions.  (No one has missed enough sessions yet to be eligible. )\r\n\r\nBy the way, if you are feeling tired or are getting over a cold or injury, it would be great to still have you come out if you are up to that.  I can always use an extra body to help with running the session.  If I know you are coming but can\'t take part, I\'ll find a job for you!','The PARTY FUND','','inherit','open','closed','','829-revision-v1','','','2013-11-18 18:24:52','2013-11-18 23:24:52','',829,'http://sofits.ca/2013/11/18/829-revision-v1/',0,'revision','',0),(849,7,'2013-11-19 08:22:14','2013-11-19 13:22:14','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\"><img class=\"alignnone size-full wp-image-846\" alt=\"Wax Bench\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Wax-Bench_0001.jpg\" width=\"700\" height=\"467\" /></a>\r\n\r\n<span style=\"color: #993366;\"><strong>Saturday Nov.23</strong>,  <strong>9 :30 a.m.  </strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>20 Chemin Lilsam, Chelsea (819 827 6376)</strong></span>\r\n\r\nThis is who I think is coming: Let me know if your name is missing.\r\n\r\nSharon, Julie, Meryl, Marg, Mary Lou, Bea, Ila and Joanne.\r\n\r\nBe sure that your skis are cleaned thoroughly before you come, and bring a small snack. There will be a $2 charge for glide wax.   We will wax the skis which are most in need of it!    Note that this is a basic course in glide and grip waxing.  If you have already glide waxed your own skis successfully for years and years, you do not need this course.   This is not about fancy, expensive race waxing.','WAXING CLINIC on Sat. Nov 23','','inherit','open','closed','','743-revision-v1','','','2013-11-19 08:22:14','2013-11-19 13:22:14','',743,'http://sofits.ca/2013/11/19/743-revision-v1/',0,'revision','',0),(855,7,'2013-11-22 21:53:40','2013-11-23 02:53:40','','Workout of November 22 2013','','inherit','open','closed','','workout-of-november-22-2013','','','2013-11-22 21:53:40','2013-11-23 02:53:40','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf',0,'attachment','application/pdf',0),(856,7,'2013-11-22 21:54:04','2013-11-23 02:54:04','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-22 21:54:04','2013-11-23 02:54:04','',346,'http://sofits.ca/2013/11/22/346-revision-v1/',0,'revision','',0),(861,7,'2013-11-24 07:36:17','2013-11-24 12:36:17','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around MINUS 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','publish','open','closed','','first-ski-practice','','','2013-12-02 10:15:50','2013-12-02 15:15:50','',0,'http://sofits.ca/?p=861',0,'post','',3),(862,7,'2013-11-26 07:36:17','2013-11-26 12:36:17','<strong>12:45 p.m. - </strong>  This session marks a half way point in our training and will almost certainly be <em><strong>ON SKIS</strong></em>.  <strong>Please get your classic skis ready</strong>.  It should be a fabulous ski, with perfect winter temperatures, very easy to wax for, with good snow coverage.   You will probably not even want rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:36:17','2013-11-26 12:36:17','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(864,7,'2013-11-26 07:40:09','2013-11-26 12:40:09','','130116_Asticou','','inherit','open','closed','','130116_asticou','','','2013-11-26 07:40:09','2013-11-26 12:40:09','',861,'http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg',0,'attachment','image/jpeg',0),(865,7,'2013-11-26 07:40:32','2013-11-26 12:40:32','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  This session marks a half way point in our training and will almost certainly be <em><strong>ON SKIS</strong></em>.  <strong>Please get your classic skis ready</strong>.  It should be a fabulous ski, with perfect winter temperatures, very easy to wax for, with good snow coverage.   You will probably not even want rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:40:32','2013-11-26 12:40:32','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(866,7,'2013-11-26 07:42:09','2013-11-26 12:42:09','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  Expect  perfect winter temperatures, easy waxing (-7), and good snow coverage.   It\'s unlikley not even want rock skis.    Location will be announced Thursday.\n\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-autosave-v1','','','2013-11-26 07:42:09','2013-11-26 12:42:09','',861,'http://sofits.ca/2013/11/26/861-autosave-v1/',0,'revision','',0),(867,7,'2013-11-26 07:42:35','2013-11-26 12:42:35','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  Expect  perfect winter temperatures, easy waxing (-7), and good snow coverage.   It\'s unlikely you will need rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','First Ski Practice!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 07:42:35','2013-11-26 12:42:35','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(868,7,'2013-11-26 09:33:58','2013-11-26 14:33:58','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">For Ila\'s detailed waxing instructions, click here. </a></strong>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-26 09:33:58','2013-11-26 14:33:58','',746,'http://sofits.ca/2013/11/26/746-revision-v1/',0,'revision','',0),(869,7,'2013-11-26 09:35:30','2013-11-26 14:35:30','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Ski-Waxing.pdf\">For Ila\'s detailed waxing instructions ( classic grip wax), click here. </a></strong>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-11-26 09:35:30','2013-11-26 14:35:30','',746,'http://sofits.ca/2013/11/26/746-revision-v1/',0,'revision','',0),(870,7,'2013-11-26 09:36:28','2013-11-26 14:36:28','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a>12:45 p.m. - </strong>  Expect  perfect winter temperatures, easy waxing (-7), and good snow coverage.   It\'s unlikely you will need rock skis.    Location will be announced Thursday.\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-26 09:36:28','2013-11-26 14:36:28','',861,'http://sofits.ca/2013/11/26/861-revision-v1/',0,'revision','',0),(874,7,'2013-11-28 14:31:10','2013-11-28 19:31:10','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe are not meeting at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-28 14:31:10','2013-11-28 19:31:10','',861,'http://sofits.ca/2013/11/28/861-revision-v1/',0,'revision','',0),(875,7,'2013-11-28 14:35:32','2013-11-28 19:35:32','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-28 14:35:32','2013-11-28 19:35:32','',861,'http://sofits.ca/2013/11/28/861-revision-v1/',0,'revision','',0),(877,7,'2013-11-29 08:38:43','2013-11-29 13:38:43','<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\"><img class=\"alignnone size-full wp-image-864\" alt=\"Perfect Winter Day\" src=\"http://sofits.ca/wp-content/uploads/2013/11/130116_Asticou.jpg\" width=\"800\" height=\"449\" /></a></strong>\r\n\r\nPLEASE READ THIS CAREFULLY!   We are skiing in to our meeting place.\r\n\r\n<strong>12:45 p.m. - </strong> Park at P8 (if it\'s full, you can park at P9).\r\n\r\nWe will meet at the <strong>snow-covered</strong> <strong>summer parking lot approximately halfway between P8 and P9</strong>.   This is on the North Loop of the Gatineau Parkway, on the east side of Meech Lake Road.   It is about a 1.5 k ski from either P8 or P9, so arrive nice and early, especially if you are a slower skier or if you are unsure about your wax.   You\'ll want to take your time skiing in as this is your warm-up.  The actual practice will start about <strong>1:05</strong>.     If you are not sure where this spot is,  send me a note, or arrange to ski in with another Sofit.   I am planning to be there quite early.\r\n\r\nPlease wax your skis at home, not in the parking lot!  It should be a very simple affair as highs will be around MINUS 8 degrees - this is as good as it gets!\r\n\r\nPlease wear a watch, or heart rate monitor and be prepared to use the timer function.  I will be sending groups of you out on different missions and won\'t be able to yell at you all.\r\n\r\nBe sure to bring dry socks, mitts and tops and extra water for the drive home.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"26\"]','FIRST ON-SNOW PRACTICE!','','inherit','open','closed','','861-revision-v1','','','2013-11-29 08:38:43','2013-11-29 13:38:43','',861,'http://sofits.ca/2013/11/29/861-revision-v1/',0,'revision','',0),(879,7,'2013-11-30 14:42:56','2013-11-30 19:42:56','','Workout of November 29 2013 SNOW','','inherit','open','closed','','workout-of-november-29-2013-snow','','','2013-11-30 14:42:56','2013-11-30 19:42:56','',346,'http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf',0,'attachment','application/pdf',0),(880,7,'2013-11-30 14:43:59','2013-11-30 19:43:59','&nbsp;\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf\">Week 11: Workout of November 29 2013 SNOW</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-11-30 14:43:59','2013-11-30 19:43:59','',346,'http://sofits.ca/2013/11/30/346-revision-v1/',0,'revision','',0),(881,7,'2013-12-02 09:54:56','2013-12-02 14:54:56','','Everything You Wanted to Know About Ski Waxing','','inherit','open','closed','','everything-you-wanted-to-know-about-ski-waxing','','','2013-12-02 09:54:56','2013-12-02 14:54:56','',319,'http://sofits.ca/wp-content/uploads/2013/09/Everything-You-Wanted-to-Know-About-Ski-Waxing-.pdf',0,'attachment','application/pdf',0),(882,7,'2013-12-02 09:55:26','2013-12-02 14:55:26','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Everything-You-Wanted-to-Know-About-Ski-Waxing-.pdf\">Everything You Wanted to Know About Ski Waxing</a> (updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-02 09:55:26','2013-12-02 14:55:26','',319,'http://sofits.ca/2013/12/02/319-revision-v1/',0,'revision','',0),(890,7,'2013-11-30 10:11:10','2013-11-30 15:11:10','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED !</span></span></strong>   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','publish','open','closed','','dec-6','','','2013-12-07 15:00:49','2013-12-07 20:00:49','',0,'http://sofits.ca/?p=890',0,'post','',1),(891,7,'2013-12-02 10:11:01','2013-12-02 15:11:01','','Nov-28-Ridge-Swamp','','inherit','open','closed','','nov-28-ridge-swamp-2','','','2013-12-02 10:11:01','2013-12-02 15:11:01','',890,'http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg',0,'attachment','image/jpeg',0),(892,7,'2013-12-02 10:11:10','2013-12-02 15:11:10','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, start skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.   The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:11:10','2013-12-02 15:11:10','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(893,7,'2013-12-02 10:13:34','2013-12-02 15:13:34','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, start skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.   The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','DECEMBER 6 SKI PRACTICE','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:13:34','2013-12-02 15:13:34','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(894,7,'2013-12-02 10:14:33','2013-12-02 15:14:33','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, start skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.   The hope is that everyone will arrive at roughly the same time.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:14:33','2013-12-02 15:14:33','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(895,7,'2013-12-02 10:17:18','2013-12-02 15:17:18','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one in slow motion, just added) of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','publish','open','closed','','news-2','','','2013-12-03 13:54:21','2013-12-03 18:54:21','',0,'http://sofits.ca/?p=895',0,'post','',0),(896,7,'2013-12-02 10:17:18','2013-12-02 15:17:18','New PDF is posted under <em>technique and waxing</em>.   Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:17:18','2013-12-02 15:17:18','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(897,7,'2013-12-02 10:17:58','2013-12-02 15:17:58','<a href=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\"><img class=\"alignnone size-full wp-image-754\" alt=\"October 29, 2008\" src=\"http://sofits.ca/wp-content/uploads/2013/11/081029a.jpg\" width=\"600\" height=\"378\" /></a>\r\n\r\n<span style=\"text-decoration: underline;\">If you are buying new equipment, some suggestions</span>:\r\n\r\n1.  Avoid waxless (\"fish-scale\") skis like the plague!   You will neither be able to glide well nor enjoy the downhills. And the noise will drive your friends to distraction.  The exception to this is a dedicated pair of high quality waxless skis chosen specifically for your body weight,  to be used  when conditions are above zero and waxing is tricky.\r\n\r\n2. Garage sale skis are not recommended!!!\r\n\r\n3. Use a dedicated ski shop such as Fresh Air (always my first choice).  They will be sure to fit you with skis of the correct camber, and poles of the correct length.   Avoid generic sports stores or downhill stores such as Tommy and Lefevre (spelling?) etc.   Pecco\'s, although it has good equipment and knowledgeable staff,  is famous for NOT standing behind their products after the sale.\r\n\r\n4. Always keep your old skis for \"rock skiing.   One can never have too many skis!   If they have really poor, antiquated bindings, consider upgrading the bindings to match your new boots, so that you have excellent control on both your rock skis and good skis.\r\n\r\n5. Combi boots are great, especially for control on downhills, or if you have balance problems, or a history of hamstring injuries.  However, DO NOT consider buying combi skis.   They are poor for both classic and skating.   You will need dedicated skis and poles for both classic and skating.\r\n\r\n6. If you are prone to cold hands, you may want to consider the wide, fancier (and more expensive) velcro grips which tend not to cut off circulation.  Be sure to try them out with the gloves or mitts you will be wearing, especially if you will be wearing thick ones.\r\n\r\n7.  Set up a waxing area ahead of time, if you have space to do this.   Then you will be ready to head out the door at the last moment.\r\n\r\nAny more suggestions people want to add?','READY, SET SKI!','','inherit','open','closed','','746-revision-v1','','','2013-12-02 10:17:58','2013-12-02 15:17:58','',746,'http://sofits.ca/2013/12/02/746-revision-v1/',0,'revision','',0),(898,7,'2013-12-02 10:18:46','2013-12-02 15:18:46','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, consider skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-02 10:18:46','2013-12-02 15:18:46','',890,'http://sofits.ca/2013/12/02/890-revision-v1/',0,'revision','',0),(899,7,'2013-12-02 10:19:24','2013-12-02 15:19:24','New PDF is posted under <em>training plans and waxing</em>.   Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:19:24','2013-12-02 15:19:24','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(900,7,'2013-12-02 10:19:57','2013-12-02 15:19:57','An updated PDF is posted under <em>training plans and waxing</em>.   Thanks Ila, for gathering all the info and putting it together.','WAXING PDF','','inherit','open','closed','','895-revision-v1','','','2013-12-02 10:19:57','2013-12-02 15:19:57','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(901,7,'2013-12-02 10:22:20','2013-12-02 15:22:20','','ski waxing notes 2013','','inherit','open','closed','','ski-waxing-notes-2013','','','2013-12-02 10:22:20','2013-12-02 15:22:20','',319,'http://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf',0,'attachment','application/pdf',0),(902,7,'2013-12-02 10:23:28','2013-12-02 15:23:28','Here are the preliminary documents from the first workshop.    A couple more  to come.\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/ski-waxing-notes-2013-.pdf\">Everything You Ever Wanted to Know About Ski Waxing</a>(updated Dec 2 2013)</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/training-hours.pdf\">Training Hours</a>    </strong>Just one sample from Joe Friel (see Reading list in the next article)<strong> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Create-Your-Own-Training-Plan.pdf\">Create Your Own Training Plan, part 1</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Addtional-Notes-Nov-2nd-Personal-Training-Workshop.pdf\">Additional Notes for Creating Training Plans, part 2</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Background-Questions.pdf\">Background Questions</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE2-Weeks-of-Oct-21-to-Nov-11.pdf\">BASE2 Weeks of Oct 21 to Nov 11</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/BASE3-Weeks-of-Nov-18-to-Dec-9.pdf\">BASE3 Weeks of Nov 18 to Dec 9</a></strong>','TRAINING PLANS & WAXING','','inherit','open','closed','','319-revision-v1','','','2013-12-02 10:23:28','2013-12-02 15:23:28','',319,'http://sofits.ca/2013/12/02/319-revision-v1/',0,'revision','',0),(904,7,'2013-12-02 11:22:42','2013-12-02 16:22:42','','Sharon-weight-shift','','inherit','open','closed','','sharon-weight-shift','','','2013-12-02 11:22:42','2013-12-02 16:22:42','',723,'http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg',0,'attachment','image/jpeg',0),(905,7,'2013-12-02 11:23:19','2013-12-02 16:23:19','','Sharon-legs-toghether-phase','','inherit','open','closed','','sharon-legs-toghether-phase','','','2013-12-02 11:23:19','2013-12-02 16:23:19','',723,'http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg',0,'attachment','image/jpeg',0),(906,7,'2013-12-02 11:23:33','2013-12-02 16:23:33','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon_Nov29_2013_mpeg4.mov\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:23:33','2013-12-02 16:23:33','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(908,7,'2013-12-02 11:25:48','2013-12-02 16:25:48','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n<a href=\"http://sofits.ca/ski-technique/sharon_nov29_2013_mpeg4/\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:25:48','2013-12-02 16:25:48','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(910,7,'2013-12-02 11:28:56','2013-12-02 16:28:56','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon_Nov29_2013_mpeg4.mov\">Sharon_Nov29_2013_mpeg4</a> <a href=\"http://sofits.ca/ski-technique/sharon_nov29_2013_mpeg4-3/\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:28:56','2013-12-02 16:28:56','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(911,7,'2013-12-02 11:29:49','2013-12-02 16:29:49','If you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:29:49','2013-12-02 16:29:49','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(913,7,'2013-12-02 11:32:32','2013-12-02 16:32:32','<a href=\"http://sofits.ca/ski-technique/sharon_nov29_2013_mpeg4/\">Sharon_Nov29_2013_mpeg4</a>\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and a good body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:32:32','2013-12-02 16:32:32','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(914,7,'2013-12-02 11:59:47','2013-12-02 16:59:47','&nbsp;\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 11:59:47','2013-12-02 16:59:47','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(915,7,'2013-12-02 12:01:02','2013-12-02 17:01:02','','Sharon4_x264','','inherit','open','closed','','sharon4_x264','','','2013-12-02 12:01:02','2013-12-02 17:01:02','',723,'http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4',0,'attachment','video/mp4',0),(916,7,'2013-12-02 12:01:16','2013-12-02 17:01:16','&nbsp;\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 12:01:16','2013-12-02 17:01:16','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(917,7,'2013-12-09 20:00:29','2013-12-10 01:00:29','1. <strong><em>WAXING DOCUMENT now corrected (hopefully!)</em></strong>\n\n2. <strong><em>Training plans have been posted for the BUILD 1 phase.  Be sure to read the document labelled \"SKI FIRST THEN RUN or ALSO SKIS\" before plunging into your training. </em></strong>','','','inherit','open','closed','','895-autosave-v1','','','2013-12-09 20:00:29','2013-12-10 01:00:29','',895,'http://sofits.ca/2013/12/02/895-autosave-v1/',0,'revision','',0),(918,7,'2013-12-02 12:11:30','2013-12-02 17:11:30','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and a video of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-02 12:11:30','2013-12-02 17:11:30','',895,'http://sofits.ca/2013/12/02/895-revision-v1/',0,'revision','',0),(919,7,'2013-12-02 12:16:08','2013-12-02 17:16:08','&nbsp;\r\n\r\nIf you can, watch Sharon in slow motion.  Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n&nbsp;\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-02 12:16:08','2013-12-02 17:16:08','',723,'http://sofits.ca/2013/12/02/723-revision-v1/',0,'revision','',0),(923,7,'2013-12-03 13:49:41','2013-12-03 18:49:41','','sharon-in-slo-mo_x264','','inherit','open','closed','','sharon-in-slo-mo_x264','','','2013-12-03 13:49:41','2013-12-03 18:49:41','',723,'http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4',0,'attachment','video/mp4',0),(924,7,'2013-12-03 13:50:36','2013-12-03 18:50:36','&nbsp;\r\n\r\nThe first video is  Sharon in slow motion, followed by one in normal time.   Below the video are two stop frames showing two things everyone should aim for. Sharon has good weight shift, timing  and an excellent body position.  A couple of small pointers:  the arms are not always consistent. They should be just slightly more bent, and should both pass the hips at each stride.  Upper back could be more relaxed.  Hips can be slightly more forward, ahead of your heels.  Great skiing, Sharon!\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/sharon-in-slo-mo_x264.mp4\"][/video]\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/12/Sharon4_x264.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\"><img class=\"alignnone size-full wp-image-904\" alt=\"Sharon-weight-shift\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-weight-shift.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\n(perhaps should have said \"provided the boot is off the snow\".   The tip of the ski will be touching of course.\r\n\r\n<a href=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\"><img class=\"alignnone size-full wp-image-905\" alt=\"Sharon-legs-toghether-phase\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Sharon-legs-toghether-phase.jpg\" width=\"800\" height=\"450\" /></a>\r\n\r\nBelow you can see Janey\'s admirably coordinated and relaxed \"skiing\".  Great timing, good body position and poling. This could never be confused with running.\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Janey1.mp4\"][/video]\r\n\r\nHere\'s Kathy in action - great ski walking. (technique pointers below)\r\n\r\n[video width=\"640\" height=\"480\" mp4=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy_Nov1_2013.mp4\"][/video]\r\n\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-full wp-image-724\" alt=\"Kathy1\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy1.jpg\" width=\"800\" height=\"533\" />\r\n\r\n<img class=\"alignnone size-medium wp-image-725\" alt=\"Kathy2\" src=\"http://sofits.ca/wp-content/uploads/2013/11/Kathy2.jpg\" width=\"800\" height=\"533\" />\r\n\r\n&nbsp;\r\n\r\nAt the risk of embarrassing Kathy I wanted to show some of her specific (and excellent) technical skills.\r\n\r\nClick on each photo if you have trouble reading the fine print.\r\n\r\nSorry about the spelling. Couldn’t see what I was writing in Photoshop.','TECHNIQUE','','inherit','open','closed','','723-revision-v1','','','2013-12-03 13:50:36','2013-12-03 18:50:36','',723,'http://sofits.ca/2013/12/03/723-revision-v1/',0,'revision','',0),(925,7,'2013-12-03 13:53:18','2013-12-03 18:53:18','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one is slow motion just added) of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-03 13:53:18','2013-12-03 18:53:18','',895,'http://sofits.ca/2013/12/03/895-revision-v1/',0,'revision','',0),(926,7,'2013-12-03 13:54:21','2013-12-03 18:54:21','1. An updated PDF is posted under T<strong><em>raining Plans and Waxing</em></strong>.   Thanks Ila!\r\n\r\n2. Two critiqued photos and TWO VIDEOS (one in slow motion, just added) of Sharon skiing on Friday.  Look under <strong><em>Technique.</em></strong>','New POSTS','','inherit','open','closed','','895-revision-v1','','','2013-12-03 13:54:21','2013-12-03 18:54:21','',895,'http://sofits.ca/2013/12/03/895-revision-v1/',0,'revision','',0),(927,7,'2013-12-06 08:50:48','2013-12-06 13:50:48','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\n\n&nbsp;\n\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">CANCELED - Call it \"Mid-term break\"</span></span></strong>.   Conditions are too variable for me to be responsible for everyone\'s safety.  Go for a run, a swim, a spin, or an adventure ski  and do 45 minutes of strength.  Don\'t forget to stretch afterwards.   Workouts for this week and general guidelines for  the next 6 weeks will be posted in the next day or two.\n\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-autosave-v1','','','2013-12-06 08:50:48','2013-12-06 13:50:48','',890,'http://sofits.ca/2013/12/03/890-autosave-v1/',0,'revision','',0),(928,7,'2013-12-03 13:57:10','2013-12-03 18:57:10','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, consider skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.\r\n\r\nHOMEWORK:  please look carefully at the videos and photos of Sharon, just posted, especially if you are just getting going on weight shift.  A picture is worth 1000 words, and all that.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-03 13:57:10','2013-12-03 18:57:10','',890,'http://sofits.ca/2013/12/03/890-revision-v1/',0,'revision','',0),(929,7,'2013-12-03 13:57:39','2013-12-03 18:57:39','<a href=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\"><img class=\"alignnone size-full wp-image-891\" alt=\"Nov-28-Ridge-Swamp\" src=\"http://sofits.ca/wp-content/uploads/2013/12/Nov-28-Ridge-Swamp.jpg\" width=\"700\" height=\"443\" /></a>\r\n\r\n&nbsp;\r\n\r\n12:45    Location will be decided on Thursday evening.\r\n\r\nIf you are a slower skier and/or need to use the washroom before skiing, and/or need to chat in the parking lot, please arrive in the parking lot at 12:30.    Rather than congregating in the parking lot, consider skiing!!   Ski to where we are meeting,  ski without poles,  and be sure your wax is working, until the practice begins.\r\n\r\nHOMEWORK:  please look carefully at the videos and photos of Sharon, just posted under \"technique\", especially if you are just getting going on weight shift.  A picture is worth 1000 words, and all that.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"27\"]\r\n\r\n&nbsp;','TRAINING DEC. 6 ','','inherit','open','closed','','890-revision-v1','','','2013-12-03 13:57:39','2013-12-03 18:57:39','',890,'http://sofits.ca/2013/12/03/890-revision-v1/',0,'revision','',0),